10am Link for Zoom – https://us04web.zoom.us/j/185878134
5;30pm Link for Zoom – https://us04web.zoom.us/j/704000859
Warm Up :
3 sets
10 x Prone WY’s
10 x Plank Shoulder Taps (slow and controlled)
10 x Plank Ankle Taps
Mobility
Once through (feel free to do more)
10reps on each side
WOD
“Death By Burpees”
Every minute on the minute format.
Minute 1 perform 1 Burpee. Minute 2 perform 2 Burpees. Minute 3 perform 3 Burpees etc etc until you cannot complete the required number of Burpees in the minute. If you don’t make minute 10, rest for 1 whole minute and drop back 2 levels (in this case 8 reps) and perform 8 reps every minute until minute 15. If you failed on minute 11, you would drop back to 9 reps.
Optional : Rest until recovered and repeat protocol with any exercises such as:
- Squats
- DB Snatch
- Plate GTOH
- DU’s (start at 10 and add 5 every minute)
- Russian Swings (start at 2 and go up in 2’s)
- Clean and Jerk 60/40
Cool Down
- Pigeon Stretch
- Couch Stretch
- Tall Kneeling Tricep Stretch