12.27.2022

Warm Up 
3 sets 
200m cardio 
6-10 push ups 
10 each side curtsy squats 
10 barbell good mornings 
5 each side KB RDLs

Strength- 3 super sets
A.  Bulgarian split squats x 8 reps each side- moderate load
B.  2 reps Turkish get ups each side- increase load per round


WOD
Bermuda Triangle

3 Rounds for Time
10/8 Calories*
7 Deadlifts
10/8 Calories
5 Power Clean
10/8 Calories
3 Hang Squat Clean
Rest 1 Minute following each round

15 Minute Time Cap

Increase weight for each round
Advanced
115/85-135/95-155/105
Intermediate
95/65-115/85-135/95
Scaled
55/45-75/55-95/65
*Athletes may choose to Row/Bike/Ski