Warm Up:
10 laps around the gym, every 2 laps stop and do 3 burpees
3 x 3 per arm bottoms up press with KB
3 x 1 per side turkish get ups
sets of 10:
wall slides
scapular push ups
scapular pull ups
bird dogs (both positions, from floor and from knees)
10 x 10 seconds L sit hold on parallettes, rest as needed between sets
WOD:
6 x 400 m ROW
1:30 rest btwn rounds
record total time including rests but note your split times in your wodbook
For big classes, group 1 will start with the row and group two will start with the skill and strength work.
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