Warm Up:

10 Cals on Assault or Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’

5 min DU practice

S/S/S:

Floor Press

 

5X5

Increase weight ea set

 

Compare to 12Apr

Time to see if your work over the past few weeks has paid off. Goal is to hit heavier loads per set than you did on 12 Apr. Hit the warm ups sets intelligently to prep for the weight you plan to use. Kill it!

WOD:

15 min AMRAP:

 

15 Overhead Squats 115/80

50 Double Unders

 

Don’t try to sprint at the get go. Find a pace you can maintain all 15 min.

Scaling:

OHS -> As Needed

 

DUs -> 50 penguin jumps or attempts through 50 rope contacts

Cool Down:

Banded bully stretch – 2 min

 

Calf stretch on rig – 1 min per side