[fusion_text]General Warm Up
Heart Rate Raiser
50 skips + 10s Plank
40 skips + 20s Plank
30 skips + 30s Plank
Warm up challenge
Pike Complex 2 Piked Push Ups 4 Piked Leg Raise 6 Piked Shoulder Taps 2 Piked Push Ups
3 sets in 3mins
WOD
For time:
20-15-10 Thrusters
40-30-20 Sit Ups
rest 1:1
For time
40-30-20 Sit Ups
15-12-9 Bent Over Rows
rest 1:1
For time:
20-15-10 Thrusters
15-12-9 Bent Over Rows
- bent over rows could be pull ups or ring rows
Cool Down
hold each stretch for 1-2 mins
Lizard Stretch
Quad Stretch
Bretzel Stretch
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