Thursday November 14, 2024

Warmup

1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 squat jumps

High toe touch (down)

Low Toe touch (back)

10 mountain climbers

Carioca

10 cat/cows

Mobility

Downward dog :30

Sphinx pose :30

Skill/Strength

Double DB/KB Walking Lunge 3-4x length of turf

WOD

5 rounds or 20 minutes:

20 wallballs

20/16 cal row or bike

F:  reduce rounds/reps

P1/P2:  as written

C:  heavy wallball; no rounds cap

At the time of writing this workout, the forecast is for mid 60s.  If weather and light allows, you may run 2 laps instead of 20/16 cals if you desire.