Thursday October 13, 2022

Warmup

1:30 Bike/Row

2 Rounds:

10 Scapular Pushups

10 Jumping Lunges

:20 Plank

10 Cossack Squats

Mobility

Child’s Pose 1:00

Couch Stretch :30/Side

Skill/Strength

Front Rack Lunges

4x8 (4 reps per leg per set)

If the front rack position is difficult with a barbell, do back rack or use a kettlebell.

WOD

Double Tabata

Pushups

Situps

Air Squats

Box Jumps

40 seconds work, 20 seconds rest, for 4 cycles (4 mins total) per exercise.  Your score is the lowest cycle per exercise.  Add up the four lowest for your total score.

Exercises may be performed in any order.

F:  box pushups

P1/P2:  as written

C:  deficit pushups (45/25 plates); ski erg cals instead of situps; front squats (115/75) instead of air squats; single DB stepups (50/35) instead of box jumps

Combine options as desired.