Tuesday April 11, 2023

Warmup

2:00 bike/row

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

5 No Pushup Burpees

10 Air Squats

10 Fire Hydrants

10 Dead Bugs

10 Cat/Cows

Mobility

Pec Stretch :30/side

Pigeon Pose :30/side

Skill/Strength

Bench Press 4/3/2/2/2

Add weight each set. 

WOD Primer

2 rounds:

5 Burpees

5 Box Jumps

WOD

Burpee Box Jumps 27/21/15/9

Dumbbell Farmer Carry Laps 1/1/1/1

Choose your own DB weight. 

F:  omit the round of 27

P1/P2/C:  as written

Then (optional)…

1 round:

20/16 cal ski

20/16 cal row

20/16 cal bike

In that order.  Stagger start so everyone has access to a ski erg.