Wamup: 5 minute: Ski, Bike, or Row AEMOM x 8: 15 russian kb swings 6 deadbugs Get out a barbell, warmup the deadlift to 60-70% With sets of 5 WOD: 3 rounds for reps of: 1 minute of deadlifts 1 minute of push-ups 1 minute of assault bike for calories
Dynamic Warmup: High knees Butt kickers 10 shoulder circles each direction Side steps (jump high and sweep arms) Walking lunges forward Walking lunges backward Bear crawl forwards Bear crawl backwards 4 rounds: 5-10 beat swings 1 arm ring-row x 5/ arm 10 calories ski erg 1 minute rest between rounds
Warmup: 1 minute quad stretch / side 1 minute calf stretch / side 1 minute thoracic extension stretch with medicine ball 1 minute of flat back shoulder flexion exercise with breathing focus 3 inchworms with a pushup 5 active shoulders 3 inchworms with a BUTT squeeze and hip pop 5
Warmup: High knees Butt kickers Side skips Fwd bear crawl Backward bear crawl Inchworms with a pushup Active shoulder hang Beat swings Practice skipping for 10 minutes Work towards double unders New skill: Russian Dips Stations: 2 rounds: (20 minutes) 1 minute work, 1 minute rest: *Russian Dips *Ski Erg
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