Monday February 6, 2023

Warmup

2:00 Bike/Row

10/Side Bent Over Row

5/Side Forward Raise

5 Goblet Squats

5/Side DB Thrusters

10/Side SL Glute Bridge

10 Windshield Wipers

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat 5/4/3/2+

Add weight each set.  Fourth set is an AMRAP (cap of 8).

WOD Primer

2 Rounds:

3 Front Squats

4 Calories

5 Strict Press

WOD

5 rounds:

7 front squats

15/12 cal row or bike

7 shoulder to overhead

F:  kb goblet squats; light barbell or double dumbbell shoulder to overhead

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; bike cals