Wednesday July 19, 2023

Warmup

1:30 Bike/Row or 2 laps

High Knees (Down & Back)

5 No Pushup Burpees

Butt Kicks (Down & Back)

10 Bird Dogs

High Toe Touch (Down)

Low Toe Touch (Back)

10 Glute Bridges

Carioca (Down & Back)

10/way Leg Swings

Mobility

Pec Stretch :30/side

Hamstring Rack Stretch :30/side

Skill/Strength

Bench Press 4-5x4

After each set, perform:

5 dips (ring, matador, box, or bench)

WOD Primer

2 Rounds:

3 Burpees

5 Box Jumps

1 Lap

WOD

12 rounds:

7 burpees

7 box jumps

1 lap

20 minute time cap.

F:  5 reps of each; 9 rounds

P1:  as written

P2:  6 reps of each

C:  5 devil’s press instead of burpees; 5 double DB box step ups instead of box jumps

Modify options as desired.