Thursday September 28, 2023

Warmup

1:30 bike/row

5 no pushup burpee

5 1 ¼ air squat

5 no pushup burpee

10/side hip airplane https://www.youtube.com/watch?v=Bf-MwacfkKA

5 no pushup burpee

10/side fire hydrants

:30 deep squat hold (modify by elevating heels or holding onto rig)

Mobility

Couch stretch :30/side

Banded ankle stretch :30/side

Skill/Strength

Hatch W2D2

Back Squat

1x10 @ 60%

1x8 @ 70%

1x8 @ 75%

1x8 @ 80%

Front Squat

1x5 @ 60%

1x5 @ 65%

2x5 @ 70%

WOD Primer

3 rounds (change equipment for each round)

4 cals

4 burpees

WOD

AMRAP 4:

20/16 cals

20 burpees

3 rounds.  Rest 1 minute between rounds.  Your score is the total REPS accomplished.

If possible, stagger start/coordinate so everyone can do one round on each cal implement (bike/row/ski), which can be done in any order