WARM-UP
TABATA (8 ROUNDS, :20 WORK // :10 REST)
MOVT 1 – Bike
MOVT 2 – Air Squats * Every other round, perform Up-Downs
Into …
2 ROUNDS
10 Med. Ball Front Squats
5/5 Moose Antlers
10 Med. Ball Push Press to Target
5/5 Bodyweight Split Squats
10 Burpees w/tall jump
STRENGTH
3 SETS*
8/8 Front Rack Split Squats
10-12 Barbell Hip Thrusts
*Start Light and work to a Moderate weight. Use same barbell for both movements.
WOD: “THIGHNEL RICHIE”
ON A 12:00 RUNNING CLOCK…
5 ROUNDS
10 Burpees to a Target*
20 Wall Balls (20/14)|(14/10)
then…
Max Cal Bike with remaining time
*6 inches above standing reach.
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