Warm up
Pass through
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings
Burgener (do you have this memorized yet?)
Foam roll
SKILL
Burpees - Be EFFICIENT! NOT LAZY.
BUY IN
Back Squat Friday
5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM
WOD
12 min AMRAP
9 Push ups
9 Burpees
9 Sit ups
9 Air Squats
CASH OUT
Side Planks - 3 x 45 seconds each side
MOBILITY
Pecs and Glutes
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