Friday May 28, 2021

Warm Up

5 min AMRAP
5/5 staggered hand push up (knees if needed)
10 KB RDLs
10 step back lunges

Mobility

pigeon
squat strech
puppy dog

Strength

9:00 clock
1 min plank
1 min side plank-right
1 min side plank-left

Workout or Partner Workout

Individual version 30 min Cap

20 Deadlifts 275/185
Run 2 laps or Row 30 cals
20 Kettlebell Swings 70/53
Run 2 lapsĀ or Row 30 cals
20 Overhead Squats 115/75
Run 2 laps or Row 30 cals
20 Burpees
Run 2 laps or Row 30 cals
20 Chest-to-Bar Pull-Ups
Run 2 laps or Row 30 cals
20 Box Jumps 24/20
Run 2 laps or Row 30 cals
20 Dumbbell Squat Cleans 50/35s
Run 2 laps or Row 30 cals

Partner version: 30 min AMRAP

Share all reps as desired.

Thursday, May 27th, 2021 at 8:36 pm / WODS