Monday 8.30.21

WARMUP

3x

1 min cardio

:30 Jump rope

10 Air Squats

5 Worlds Greatest

5 Scap Retractions

3 Kip Swings

3 T2B

:30 Squat Hold or Shoulder Wall Stretch

STRENGTH

Back Squat

5-4-3-2-1-1-1….

Build to a heavy single (if you are feeling it) to use for our next strength cycle.

WOD

12 min AMRAP

60 Double Unders

20 Wallballs (Rx+ 30/20) (Rx 20/14) (Fit 24/10)

10 Toes to Bar

OPTIONAL POST WOD

3x

10-20 GHD Sit-ups

10-20 cal Ski Erg