Thursday November 30, 2023

Warmup

250m row

10 banded pull aparts

10 banded ext. pull aparts

10 banded OH press

10 banded good mornings

10 banded upright row https://www.youtube.com/watch?v=UVhWe4QfoYM

10 banded front raises https://www.youtube.com/watch?v=-luYpN2pXaE

10 banded bent over row https://www.youtube.com/watch?v=DgPGoJ7PM1k

10 banded monster walks

10 bird dogs

10 cat/cows

Mobility

Child’s pose 1:00

Pigeon pose :30/side

Skill/Strength

Superset

Seated DB Press 4x6 (alternating r/l – 6 reps each arm)

DB Row 4x8 (each arm)

WOD Primer

2 rounds:

5 KB swings

10 single or double unders

5 pushups

WOD

KB Swings 5/10/15/20/25

Double Unders 15/30/45/60/75

Pushups 5/10/15/20/25

300m row BEFORE each round (1500m total)

Choose your own KB weight.

F:  single unders; box pushups

P1:  as written

P2:  DU reps 10/20/30/40/50

C:  DU reps 20/40/60/80/100; HSPU 3/6/9/12/15; 400m row before each round; 1 rope climb AFTER each round