SAFTBBJ

May 23rd, 2020

Category: Uncategorized

SAFTBBJ

AT HOME FITNESS – Live coached WODs on Zoom at 10am today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192

Warm-up
2 Rounds
5 Burpees
10 Step Ups*
10 Lunges*
15 Swings**
100m Run

*first round without weight, 2nd round with weight
**first round Russian, 2nd round American

Mobility
1 min calf smash each side
1 min quad smash each side

1-2 mins of each
90-90 hip rotation
Hip Flexor to Hamstring
Anchored Thoracic Stretch

Midline
90-60-30s*
Straight Arm Sit-Up to Reach
Plank Drags

*No designated rest between, clock keeps ticking. Minimize transition time between.

WOD
4 Rounds
15 Burpee Box Jumps
20 Kettlebell Lunges 2|1.5
25 Kettlebell Swings 2|1.5

100m Run object run after each round

At Home WOD
4 Rounds*
15 Burpee Tuck Jumps
20 Object lunges
25 Object Swings

*100m run after each round

Extra Work
Work up to a Heavy set of 3 on the Thruster.

*If only lighter weight, increase the reps. If only 1 object, perform # of reps on each side.