Stretch 25 min
Core -
Tabata
Hollow holds
Active recovery
EMOM 20 minutes of:
Min 1: 12/10 Calorie Row
Min 2: 40 double unders
Min 3: 10 -15 V-ups
Min 4: 15 weighted glute bridges
Min 5: 10 each dB kneeling press
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See AllStretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7
1000
Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20
1450
Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4
1540
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