Monday December 7th- Swing, Pull, Burp, Sit, Lunge!

 

Monday December 7th- Swing, Pull, Burp, Sit, Lunge!

 

Strength Work- ** warm up really really good! **

Back Squat OR Front Squat

4-3-2-2-1 @ 80%, 85%, 87.5%, 92.5%, 97.5%

 

WOD-

50x R. KB Swings (16/24kg)

5x Pull Ups

10x Burpees

15x Sit Ups

20x Lunges (total)

25x A. KB Swings

5x Pull Ups

10x Burpees

15x Sit Ups

20x Lunges

50x R. KB Swings

5x Pull Ups

10x Burpees

15x Sit Ups

20x Lunges

Score= Time.

 

Post Work-  

Recovery row/jog.

:45 second Pigeon Stretch (each leg)

10x Scorpions (hold 3-5 sec each time)

:30 Prone Cobra