Monday July 10, 2023

Warmup

1:30 bike/row or 2 laps

High Knees (Down & Back)

Butt Kicks (Down & Back)

A-Skips (Down)

Reverse Lunges (Back)

High Toe Touch (Down

Low Toe Touch (Back)

Carioca (Down & Back)

Quad Pulls (Down)

5 Inchworms + 10 Duck Walks (Back)

Mobility

Wall Hinge Stretch :30

Couch Stretch :30/side

Skill/Strength

Lunges 3-4x8

Front rack, back rack, or double dumbbell. 

WOD Primer

2 Rounds:

5 Kip Swings

3 Deadlifts

1 Lap

WOD

1 round:

15 toes to bar

15 deadlifts

3 laps

Rest 2 mins

2 rounds:

10 toes to bar

10 deadlifts

2 laps

Rest 2 mins

3 rounds

5 toes to bar

5 deadlifts

1 lap

F:  medball v-ups instead of toes to bar; KB SDHP instead of deadlifts; increase reps

P1:  185/125

P1.5:  155/105

P2:  135/95; hanging knee raises

C:  225/155 or more