Tuesday November 5, 2024

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10 L-sit leg raises  https://www.youtube.com/watch?v=A8PvFL3PHq0

10 bird dogs

10 cat/cows

10 banded hollow body pull downs

10 kip swings

Mobility

10 squat to stands

:20 Samson stretch

:20 downward dog

10 shin switches

Skill/Strength

Paused Back Squat 3-4x3

3-5 second pause at the bottom

WOD

AMRAP 14:

15 wallballs

12/9 cal row or bike

9 toes to bar

F:  15 situps instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  empty or light (75/55) barbell thrusters instead of wallballs