Thursday, October 14
WOD
Happy Birthday Mike Sullivan!
Warm up:
10 Leg swing
8 Bootstrapper
4 Yoga pushup
8 Tuck up
4 Inchworm
8 Burpee
4 Deep squat complex
8 Air squat
10 T-spine opener
WOD:
3-5 rounds, each round for time, of:
20 KB Swing (53/35)
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 2 mins between each round.
25min cap
If you plan on training on Friday I recommend scaling to:
15 KB Swing, 20 Pushup, 25 Air squat, 30 Situp, 3 minute rest and only doing 3 rounds in order to save legs, shoulders and abs!
Mobility:
1:00 Lizard
1:00 Twisted cross
