Monday May 20, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 mountain climbers

High toe touch (down)

Low toe touch (back)

10 cossack squats

Carioca (down & back)

5 Inchworms

Mobility

10 squat to stands

:20/side samson stretch

:20 downward dog

10 shing switches

Skill/Strength

Superset:

Dumbbell Bench Press 4x6-8

Dumbbell Row 4x6-8 (each arm)

WOD Primer

2 rounds:

1 lap

5 front squats

WOD

2 rounds:

10 front squats

2 laps

10 front squats

Rest 1 minute

2 laps

20 front squats

2 laps

Rest 1 minute

F:  KB goblet squats

P1:  95/65

P2:  75/55

C:  115/75; 3 laps instead of 2

Be mindful of the total squat volume on this workout (80 reps) when deciding on a weight.

Modify the run by rowing 150m for each lap.