Monday May 23, 2022

Warmup

1:00 Bike/Row

10 Russian KBS

5 Squat w/ KB Forward Press

10 V-ups (modify w/ knee tucks)

3 Navy Seal Burpees https://www.youtube.com/watch?v=2zNq3tCgaw4

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:30 Downward Dog

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Back Squat 8x8

No more than 30 seconds rest between sets.  If you succeeded last week, add weight this week.  If not, stay the same or go a bit lighter. 

WOD

AMRAP 5:

15 toes to bar

20 burpees

25 kb swings

Max cal row or bike in remaining time

3 rounds.  No rest between rounds.  Your score is the total cals accomplished.

F:  situps instead of toes to bar; reduce reps

P1:  55/35

P2:  35/25; hanging knee raises

C:  70/45