Monday March 17, 2025

Warmup

1:30 bike/row

5 no pushup burpees

10 reverse lunges

5 no pushup burpees

10 air squats

5 no pushup burpees

:30 plank

5 no pushup burpee

:20/side plank

 

Mobility

Samson stretch :30/side

Piriformis stretch :30/side

                          

Skill/Strength

Back Rack Back Step Lunge 3x8-10 (total – 4 or 5 per leg)

 

Light to moderate weight

 

WOD

KB Goblet Squats 5/10/15/20/25

Situps 50/40/30/20/10

Burpees 15/15/15/15/15

 

F:  reduce reps

P1:  70/45

P1.5:  55/35

P2:  35/25

C: 

Front Squats 4/8/12/16/20

Toes to Bar 20/16/12/8/4

Burpees Over the Bar 15/15/15/15/15

Will Williams