Wednesday May 11, 2022

Warmup

2 Lap jog or 1:30 Bike/Row

High Knees (Down & Back)

12 Mountain Climbers

Butt Kicks (Down & Back)

10 No Pushup Burpees

Carioca (Down & Back)

:20 Plank

High Toe Touch (Down)

Low Toe Touch (Back)

10 Duck Walks

Mobility

Banded Front Rack Stretch :30/Side

Couch Stretch :30/Side

Skill/Strength

Front Rack Lunges 4x8

If front rack is difficult, do back rack or kb goblet lunges.

WOD (22 minute time cap)

2 rounds:

25 burpees

1 lap

35 kb swings

2 laps

45 situps

3 laps

F:  light kb; reduce reps to 15/25/35

P1:  55/35

P2:  35/25; reduce reps to 20/30/40

C:  70/45; increase reps to 30/40/50