W.U. Coaches Option
Skill/Strength: 4 sets
- Single Leg Half Squat to balance and reach x 8 per side (Not pistol)
- Floor supported Band Pull Aparts x 12
- Dips of Box (add weight to lap) x 10
W.O.D 16 Min AMRAP of
- 1 min Max Cals Bike/Row
- 12 x Goblet Squats
- 12 x KB American Swings
- 200M Sprint
Cash Out: before leaving the gym
- 100 x Deadbugs 25/15
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ENDURANCE:
WARM UP
2 ROUNDS
- 15 superman
- 15 lateral walk w band on ankles L/R
- 15 forward / back walk w band on ankles
- 10 hip hinge reach back
- 10 single leg balance reach L/R
- 10 single leg deadlift L/R
- 10 burpees
39 MIN CLOCK
9 MIN AMRAP
- 200 m run
- 30 step ups / box jumps
- 30 Russian Swings
- 30 alt lunges
REST 1 MIN
4 MIN TABATA
- Jumping Lunges
REST 1 MIN
9 MIN AMRAP
- 100 Jump Ropes
- 30 bent over rows
- 30 Russian swings
- 30 plank shoulder taps
REST 1 MIN
4 MIN TABATA
- Bike / Row
REST 1 MIN
9 MIN AMRAP
- 30 burpees
- 30 Russian Swings
- 30 Goblet Squats
- 30 cross body mountain climbers (2x)
CORE
5 MIN AMRAP
- 10 ALT V UPS
- 10 BICYCLES
- 10 TUCK UPS
- 10 RIGHT PLANK DIPS
- 10 LEFT PLANK DIPS
ZOOM: https://us02web.zoom.us/j/89759814432?pwd=S1dGV2ZOQ3N0T1VheEJIUzNHVTJtQT09
