Monday March 21, 2022

Warmup

1:30 Bike/Row

10/Side Banded Monster Walk

10/Leg RDL

10/Arm Russian KBS

10 Reverse Lunges

5 Inchworms

10 Squat to Stand

Mobility

Banded Ankle Mobility :30/Side

Wall Hinge Stretch 1:00

Skill/Strength

Back Squat

1x5 at 50%

1x3 at 60%

1x2 at 70%

1x1 at 75%

1x1 at 80%

1xAMRAP at 85%

Record the number of reps you get on your AMRAP set. 

Then, spend some time warming up deadlifts.

WOD

In 3 minutes:

15 deadlifts

75 double unders

AMRAP cal bike

3 rounds.  Rest 3 minutes between rounds.  Your score is the total cals accomplished.

F:  20 kb sdhp; single unders

P1:  185/125

P2:  135/95; 50 double unders

C:  225/155; 100 double unders