Tuesday August 1, 2023

Warmup

1:30 Bike/Row

:30 Single KB Static Hold, Right Side

:30 Single KB Static Hold, Left Side

10 KB Deadlift  https://www.youtube.com/watch?v=l6gDwf3xC6s

5/Leg Single Leg KB RDL

5 No Push-up Burpee

10 Alt. V-Ups

10 Glute Bridge

Mobility

Hamstring Rack Stretch 1:00/Side

Pec Stretch :30/side

Skill/Strength

Press or Bench Press 4-5x3

WOD Primer

2 Rounds:

5 Situps

5 Burpees

WOD

2021 CF Games Event 13 (BHCF version)

4 rounds:

30 situps

15 burpee box jumps

1 lap double kb farmer carry

F:  reduce reps; light kbs

P1:  55/35

P2:  35/25

C:  20 GHD situps; 70/45