Wednesday April 24, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

Butt kicks (down & back)

Hight toe touch (down)

Low toe touch (back)

Carioca (down & back)

5 no pushup burpees

10 bird dogs

10 cat/cows

5 inchworms

Mobility

Downward dog :30

Skill/Strength

Bench Press 3-4x8

Optional:  3 sets of matador dips (up to 15 reps unweighted or add weight and reduce reps to 6-8)

WOD Primer

2 rounds:

1 lap

5 situps

5 burpees

WOD

AMRAP 20:

1 lap

20 situps

1 lap

10 burpees

F/P1/P2:  as written

C:  10 toes to bar instead of situps