Tuesday November 1, 2022

Warmup

2 Lap Jog or 1:30 Bike/Row

High Knees (Down & Back)

Butt Kicks (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

High Skip (Down)

Lateral Lunge (Back)

5 Inchworms

10 Duck Walks

Mobility

Banded Front Rack Stretch :30/Side

Hamstring Stretch :30/Side

Skill/Strength

Front Squat

4-5x3 at 85% of 3 rep max

WOD

In 4 minutes:

2 laps

15 wallballs

AMRAP cal row or bike

5 rounds.  No programmed rest between rounds (although some rest might be advisable). 

Your score is the total cals accomplished. 

*Laps & wallballs are the minimum amount of work that needs to be completed each round.

F:  reduce reps

P1/P2:  as written

C:  12 DB thrusters (50/35) instead of wallballs; row cals

Modify the Comp version by using lighter DB.