Wednesday October 18, 2023

Warmup

1:30 bike/row (:30 easy/:30 hard/:30 easy)

5 No push up burpees

10 air squats

10 squat jumps

10/side Russian KBS

10/side front raise

10/side lateral raise

20 Penguins https://www.youtube.com/watch?v=icEp4xTmj7Q

10 glute bridges

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Work up to a one rep max bench press

WOD Primer

2 rounds:

4 KB swings

4 box jumps

4 situps

4 burpees

WOD

1 minute max KB swings

1 minute rest

2 minutes max box jumps

1 minute rest

3 minutes max situps

1 minute rest

4 minutes max burpees

1 minute rest

5 minutes max cals

F:  light KB

P1:  55/35

P2:  35/25

C:  70/45; KB box stepups; ski cals instead of situps