A.
Dynamic Stretches
B.
"Tabata"
(4 min clock)
20 seconds mountain climbers
10 seconds crossover mountain climbers
C.
For Time
100 burpee box jumps
(*every minute = 15 air squats)
D.
For Time
100 plank toe taps
E.
Static Stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 10 goblet step ups C. (For Strength/ Technique) Back Squat 1-1-1-1-1 @ 90% D. (4 rounds for time) 12 shoulder press (65/95 ; 85/115; 95/135; 105/15
A. Dynamic Stretches B. (For time) 100 pull ups 100 push ups 100 cal assault bike 100 med ball overhead sit ups 100 tuck ups (*partition as much as needed) C. Static stretches
A. Dynamic Stretches B. “Abi’s Bday WOD” (As many rounds as possible in 36 minutes) 10 ground to overhead 95/135 20 burpees 10 deadlifts 155/225 20 box jumps (*at the 20:00 mark; run 1 mile) Immediate
