Monday June 5, 2023

Warmup

1:30 Bike/Row

5 No Pushup Burpees

10 Cossack Squats

10 Deadbugs

10 Glute Bridges

5 Squat w/ Forward Press (10-15 # plate)

5 Situps w/ Overhead Press

Mobility

10 Squat to Stands

:20 Samson Stretch

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Back Squat 5/4/3/2/2

Add weight each set.

WOD Primer

5 Cals

5 Burpees

5 Front Squats

WOD

40/32 cal row or bike

20 front squats

40 burpees over the bar

20 front squats

40/32 cals

F:  reduce reps; KB goblet squats

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more; bike cals