Tuesday, November 16th, 2021

Coach led warm up

Low post banded mobility

then,

1 round of:

10 Alternating Spiderman Stretch

5 Push-up to pike

10 Leg Swings / Leg (across body)

1 round of:

10 Alternating lateral lunges

5 Up-Downs

10 Tuck Jumps

1 round of:

10 Lunges (hand at the shoulders)

5 Burpees

10 Broad Jumps (jump 2-3-ft. forward)

WOD

Complete as many rounds as possible in 15 min of:

30-ft. Burpee Broad Jumps

20 DB Front Rack Lunges (35/25#)

10 Toes-to-Bar (mod: knees to chest, or v ups)

Post rounds and reps to wodify and whiteboard

Recovery

Accumulate:

1:30 Couch Stretch / Side

1:00 Groiner Stretch / Side

Extra credit

Engine

6 Rounds For Calories:

:30 Bike

:30 Rest

*Hold 400/300+ watts¬´

-Rest 2:00

6 Rounds For Calories:

:20 Bike

:40 Rest

*Hold 450/350+ watts