Thursday April 4, 2024
Warmup
2 laps or 1:30 bike/row
High knees (down & back)
10 mountain climbers
Butt kicks (down & back)
10 glute bridges
A-skip (down)
Lunges (back)
10 scapular pushups
High toe touch (down)
Low toe touch (back)
10 bird dogs
Carioca (down & back)
10 plank shoulder taps
Mobility
Child’s pose 1:00
Pigeon pose :30/side
Skill/Strength
Bench Press 3-4x8
Optional: Superset with Barbell Bent Over Row or Pendlay Row 3-4x8
WOD
Partner WOD
AMRAP 22:
1 lap
150m row
9 pushups
12 situps
15 air squats
Partners take turns doing exercises.
F: box pushups
P1/P2: as written
C: 5 strict wall facing HSPU (or other HSPU variation)
LW: do it alone