Tuesday November 28, 2023

Warmup

1:30 bike/row

5 no pushup burpees

10 speed skaters

5 no pushup burpees

10 lunge jumps

5 no pushup burpees

10 glute bridges

5 no pushup burpees

10 scapular pushups

Mobility

Wall hinge stretch :30

Thread the needle :30/side

Skill/Strength

Bench Press 4x8

WOD Primer

5 cals

2 rounds:

2 negative pullups

3 burpees

4 box jumps

WOD

AMRAP 20:

20/16 cal row or bike

5 pullups

5 burpee box jumps

10 pullups

10 burpee box jumps

F:  ring rows

P1:  chest to bar pullups

P2:  regular pullups

C:  bar muscle ups (set of 5); chest to bar (set of 10); bike cals