Wednesday June 15, 2022

Warmup

2 laps SA  KB OH  Walk (1 lap/arm)

A Skip (Down & Back)

10 Squat Jumps

B Skip (Down & Back)

8 No Push up Burpee

Side Shuffle (Down & Back) https://www.youtube.com/watch?v=44zYjIWuayU

Hollow Body Swings

Hollow Body Pull Downs w/ PVC & Lt. Band https://www.youtube.com/watch?v=F_Tr45dImsA

*A & B skip demo https://www.youtube.com/watch?v=PcWsOM144xo

Mobility

Thread the Needle :30/Side

Child’s Pose 1:00

Skill/Strength

3 rounds for time:

1 lap kb farmer carry

1 lap sprint

F:  light kb

P1:  55/35

P2:  35/25

C:  70/45

If you need to set the KBs down on the concrete, use the black mats.  Do not drop them.

WOD

1 round:

20 toes to bar

20 burpee box jumps

20/16 cal row or bike

Rest 1 minute

2 rounds:

10 toes to bar

10 burpee box jumps

10/8 cal row or bike

Rest 1 minute

4 rounds:

5 toes to bar

5 burpee box jumps

5/4 cal row or bike

F:  laying leg raises to the rig for toes to bar

P1/P2:  as written

C:  burpee box jump overs; bike cals