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

Jacque Hagen