Monday September 9, 2024

Warmup

2:00 bike/row

5/way halos

10/side overhead press

10 goblet squats

5/side thrusters

10 scapular pushups

10 glute bridges

10 kip swings

Mobility

Child’s pose 1:00

Couch stretch :30/side

Skill/Strength

Bench Press 3-4x8

Barbell or dumbbells

WOD

AMRAP 15:

15 wallballs

12 burpees

9 toes to bar

F:  v-ups or 15 situps instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  heavy wallball; target burpees (jump to rig apprx. 6 inches above standing reach)