Thursday January 18, 2024

Warmup

1:30 bike/row

5 no pushup burpees

10/side mountain climbers

5 no pushup burpees

10 curtsy lunges

5 no pushup burpees

:20/side plank

5 no pushup burpees

10 bird dogs

Mobility

Child’s pose 1:00

Skill/Strength

In 8 minutes:

Max reps rig-to-rig (or length of turf) KB or DB farmer carry.  Down and back counts as 1 rep. 

Every time you set the KB/DB down, perform 5 burpees / 10 air squats (alternating).  The first time you set them down it’s 5 burpees.  The second time it’s 10 air squats.  The third time it’s 5 burpees.  Etc. 

Choose your own KB or DB weight.

WOD

Partner WOD

AMRAP 25:

10/8 cal row

10/8 cal bike

10 burpees over the rower

Partners take turns doing exercises.  One partner works while the other rests. 

F:  20 minutes

P1/P2:  as written

Lonewolf:  do it alone