Wednesday
Warmup/Mobility) 2 Rounds:
4 Laps of gym
20 secs Handstand Hold
20 sec Flutter Kicks
10 Scap Pushups
10 Scap Pullups
30 sec Samson Stretch each side
WOD A) 3 Rounds for total reps (36 mins):
2 min Calorie Row
-1 min rest-
2 min DB’s Ground to Overhead 45/30’s (can start between or outside of feet and don’t necessarily need to touch the shoulders)
-1 min rest-
2 min 20’ shuttle sprints (one hand touch at the line)
-1 min rest-
2 min Pushups
-1 min rest-
*Goal is to keep a steady, consistent pace/rep scheme, try not to go out of the gate too hard and see your reps per round deteriorate significantly
*Bigger classes have one group start on shuttle sprints
