Thursday September 2, 2021

Warmup

2:00 Bike/Row

10 PVC Around the Worlds

10 Squat Jumps

10 Behind the Neck Press

10 Back Squat

10Sots Press

10 OH Squat

Mobility

Seated Wall Slides x 10

Couch Stretch :30/Side

Skill/Strength

Overhead Squat 4x3

WOD (22 minute time cap)

Overhead Squat 20/15/10/5

Cal Row or Bike 40/30/20/10

Double Unders 100/75/50/25

F:  kb goblet squats; single unders; reduce reps

P1:  95/65

P2:  75/55

C:  115/75; add rope climbs 4/3/2/1 after the DU

Ladies cals:   32/24/16/8