Thursday October 24, 2024

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10/side overhead press

5 goblet squat

5/side thruster

10 bird dogs

10 cat/cows

20 line hops

Mobility

Downward dog :30

Thread the needle :30/side

Skill/Strength

Double DB Bulgarian Split Squat 3-4x6 (per leg)

OR

Double DB Walking Lunges 3x4x6 (per leg)

WOD

5 rounds:

Wallballs 5/10/15/20/25

Toes to Bar 3/6/9/12/15

45 double unders AFTER each round

F:  situps instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  heavy wallball; 6 rounds