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Good Friday! Open Gym 10am – 1pm

Warmup: AEMOM: 30 seconds of deadbugs 10 good mornings with bands 30 seconds band pull-aparts Warmup: AEMOM: 30 seconds of deadbugs 10 good mornings with bands 30 seconds band pull-aparts WOD: Partner WOD: 100 calories 100 kb swings 100 steps plank walk *Break up the reps however you’d like. Strategize,

Warmup: Running Drills Strength: 4 rounds: 1-3 Strict Pull-Ups INTO: 3-5 Kipping Pull-Ups *This can be done with bands or feet on a box. 5 Plank with Scap Retracts & Protracts- be gentle, small movements. (up and down is 1) Partner WOD! 20 minute AMRAP! “THE BEAST MAKER” 1 Man

Warmup: ROWLING: With: Burpees with no pushup Bear Crawl Shuttle Runs Strength/Skill: 3 rounds: Wall Climb x 2 (from a piked position or with feet on the wall) 10 cal ski Stations: 3 rounds: 30 seconds on, 30 seconds rest 1- False Grip Ring Rows 2- Hollow Body Crunches 3-

Warmup: Hungry, Hungry Hippo’s 5 rounds: Strength: 6 back squats 12 single leg RDL with landmine (6 / leg) 25 glute bridges with dumbbell across hips WOD: 15 minute AMRAP: 20 calories 20 overhead walking lunge steps 20 russian twists with medicine ball