12.16.2021

Warm Up
Cardio 2:00
3 rounds of
5 inchworm + push up
8 each side bird dog rows- get a moderately heavy DB
10 three- position arch - lay on the floor in a superman position. Lift up opposite arm and leg each one time and then a full superman (arms and legs at the same time off the floor)


Strength
hip thrusts
3 x 8 reps @ 70%

WOD"

Overkill"
30 burpee box jump overs 24/20"
40 power snatches 95/65 75/55 45/35
300m row
15/12 cals bike
50 shoulder to overhead 95/65 75/55 45/35
60 single DB step ups 50/35 35/20 (30 steps each side)
500m row
20/16 cals bike