2 rounds
50 dbl unders or 75 singles
15 air squats (hold 5 seconds at the bottom every 5 squats for a stretch)
5 inchworm up to cobra Stretch
Strength: bench press
5x10 - Work on more technique, build up to moderately heavy weight
WOD
1 burpee
20 sit ups
2 burpees
20 sit ups
3 burpees
20 sit ups
4 burpees
20 sit ups
—> continue up to 10 burpees, ending w 20 sits ups 💪🏼
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power Snatch 20 push ups
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10 shoulder taps Strength: prep for WOD WOD For 20 min on the 4:00, 8:00,