Monday June 6, 2022

Warmup

2:00 Bike/Row

12 Mountain Climbers

12 Glute Bridges

12 Fire Hydrants

12 Cossack Squats

6/Leg  KB RDL

Mobility

10 Squat to Stand

:20 Samson Stretch

:30 Downward Dog

10 Downward Dog Toe Taps

Strength/Skill
Back Squat 8x8

No more than 30 seconds rest between sets. 

WOD
Burpees 
Cal Row or Bike
21/15/9

Rest 5 minutes

Burpees 
Cal Row or Bike
9/15/21

Ladies Cals: 17/12/7 and 7/12/17

F/P1/P2: as written
C: bike cals; 1 legless rope climb after each round (6 total)