Monday June 17, 2024

Warmup

1:30 bike/row

5 no pushup burpees

10 speed skaters

5 no pushup burpees

10 Mountain climbers

5 no pushup burpees

10 downward dog toe taps

10 scapular pullups

3 negative pullups

Mobility

Wall hinge stretch :30

Skill/Strength

Bulgarian Split Squat 4x6-8 (per leg)

Barbell on the back or double dumbbell.  Don’t go too heavy.

WOD Primer

2 rounds

3 burpees

3 pullups/ring rows

WOD

GI Jane

100 burpee pullups

Or…

GI Joe

50 burpee pullups

Or…

30 burpee muscle ups

Choose an appropriate pullup variation (strict > chest to bar > regular – or a combination thereof).  Modify the pullups by doing jumping pullups.

Then (optional)…

3 rounds:

15 KB swings

15/12 cal row or bike