Monday May 27, 2024

Warmup

2:00 Bike/Row or Jog 2 laps

High Knees (Down & Back)

5 Burpees

Butt Kicks (Down & Back)

10 Air Squats

Walking Knee Pulls (Down)

Walking Quad Stretch (Back)

5 Inchworms

High Toe Touch (Down)

Low Toe Touch (Back)

10/way Leg Swings

10 Hollow Body Swings

Mobility

Wall Calf Stretch :30/Side

Wall Hinge Stretch :30

Couch Stretch :30/side

WOD

Murph

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

Partition the pullups, pushups, and squats as needed.  Suggestions are 20 rounds of 5/10/15 reps, 10 rounds of 10/20/30 reps, etc.

If you have a 20 lb vest or body armor, wear it.

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Classes at 9am and 4pm.