Wednesday, 30th, 2022

Coach Led Warm Up

Foam Roll Back and Legs

Tabata Row/Ski x 4 Minutes

then,

3 Sets

-10 Wide Stance Squats

-10 Barbell RDLs

-10 Deadbugs

-5/5 SL Glute Bridges

WOD

5 Rounds

3:00 On/2:00 Off

-20 Weighted Sit Ups (50/30) (Rx+GHDSU)

-15 Deadlifts (185/135) (Rx+225/155)

Max Cal Row or Ski in Remaining Time

*Score is total Cals over 5 Rounds

*goal is unbroken sets and then hard push on the machine since rest periods are long

RECOVERY

2 Sets

1:00 Butterfly with hands under ankles

:30 Cobra Stretch

then,

Lacrosse Ball Roll Glutes

EXTRA CREDIT

EMOM x 3

-5 TnG Power Cleans

EMOM x 3

-3 TnG Power Cleans

EMOM x 1

-1 Power Clean