Tuesday February 28, 2023

Warmup

2:00 Bike/Row

5 No Pushup Burpees

10 Jumping Lunges

5 Inchworms

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10 Banded Straight Arm Pull Downs

10 Banded Hollow Body Pull Downs

Mobility

Wall Hinge Stretch :30

Pigeon Pose :30/Side

Skill/Strength

Bench Press 9/7/5/3

Add weight each set.  Heavy(ish) – 85-90%.

WOD Primer

2 Rounds:

4 Kip swings

4 Burpees

4 Lunges

WOD

7 rounds:

Toes to Bar 2/4/6/8/10/12/14

Burpees 3/6/9/12/15/18/21

KB/DB Lunges 2/4/6/8/10/12/14

Choose your own DB/KB weight.

F:  situps 3/6/9/etc. instead of toes to bar; box step ups instead of lunges; burpee reps 2/4/6/etc.

P1:  as written

P2:  hanging knee raises

C:  50/35 minimum weight for lunges