Thursday September 8, 2022

Warmup

1:30 Row/Bike 

10 No Push-up Burpee

10 Cossack Squats 

10/Side Fire Hydrants 

10 Cat/Cow 

10 Deadbugs

5 Negative Pull-ups 

Mobility

Banded Shoulder Distraction :30/Side

Banded Hamstring Stretch:30/Side 

Skill/Strength

5 rounds:

1 minute max effort cal row or bike

Rest 3 minutes between rounds

WOD

45 burpee box jumps

60 kb swings

45 burpee pullups

60 situps

In any order, with reps partitioned as desired. 

F:  reduce reps to 30/45/30/45;  burpee jumping pullups or 30 burpees and 30 ring rows; light kb

P1:  55/35

P2:  35/25

C:  70/45; 45 GHD situps; 15 burpee bar muscle ups, 15 burpee chest to bar pullups, 15 burpee regular pullups