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Warmup: Rowling with: Inchworms with a push-up Lunge Matrix Plank walks Lift: 5 rounds: split squats x 5/side alternating with: banded good mornings x 10 WOD: “Dirty 30” 30 calories rowing 30 squats 30 situps 30 double under skips x 2 rounds
Warmup: Ski Erg 1-8-1 Burgener Technique Clean and Jerk EMOM x 8: 1 hang power clean 1 full clean 1 push jerk 3 minutes rest EMOM x 8: 2 full clean 1 split jerk
Warmup: 10 minutes: Ski Erg 5 easy, 5 hard, 5 easy Bear Crawl 20 steps 5 easy, 5 hard, 5 easy Lunges 20 steps 5 easy, 5 hard, 5 easy Butt kickers Circuit: 15 minutes: 5 muscle up transitions on low rings Wall plank hold x 5-20 seconds Around the
Warmup: Tennis Game 😀 Bench Press to a challenging set of 5 Bench Press x 5-4-3-2-1 (Building in weight) Alternating with: Ring Rows 5-4-3-2-1 Partner WOD: “Tail Pipe 2.0” While Partner 1 Rows 20 calories Partner 2 does as many burpees as they can Switch! Partner 1 Rows 20 calories
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