Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
-75 Burpee Toes to Bar
**Non-Toes to Bar Option:
3 Rounds
-25 Dumbbell Facing Burpee
-30 Weighted Sit Up
Suggestions
No weight needed today!
Weighted Sit Up Option- Men: 20-35# Women: 15-25#
Goal: 9-14 Minutes
Coaches Notes
One movement: how hard could it be? This is the workout to experiment SENDING IT.
Complete one burpee under your pull up bar, then hang from the bar and do one toes to bar. Then go back down and repeat this for 75 total reps as fast as possible.
Aim to get 5-8+ reps per minute.