Wednesday March 13, 2024

Warmup

1:30 bike/row

10/side overhead press

10/side upright row

10/side bent over row

10 plank pull throughs

10 bird dogs

10 cat/cows

10 glute bridges

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Dumbbell Bench Press 3-4x6-8

Optional:  Superset with Matador Dips 3-4x8-12

WOD Primer

2 rounds:

4 pushups

5 situps

6 box jumps/step ups

6 cals

WOD

1 minute max pushups

1 minute rest

1 minute max situps

1 minute rest

1 minute max step ups or box jumps (no rebounding)

1 minute rest

1 minute max cal row or bike

1 minute rest

3 rounds.  Your score is the total reps accomplished. 

You may do the exercises in any order, but each round much be the same order. 

F:  box pushups

P1/P2:  as written

C:  wall climbs instead of pushups; ski cals instead of situps; single DB step ups; bike cals