Glycolytic (2-5 min bursts)
WOD Review then warm up all together: 2x: 1 indoor loop, 10 glute bridges, 20 sec elevated pigeon, 3 push-up to down dog, 5 pausing air squats, 5 BB OHP
*glute bridge – https://www.youtube.com/watch?v=_leI4qFfPVw
SOD
In 10 minutes, complete:
3 x 1/1/1 Broad jumps (jump > 10-20 sec rest> jump > rest > jump) (mark off & try to beat your previous jump)
3 x 10^ Strict OHS
WOD
Every 5:00 x 5 (25 min total)
9 Burpee box jumps (24/20) (50+ 20/16)
15 AKBS (53/35) (50+ 35/26) (Mod: RKBS)
300m Run (Mod: 400m row or 900m bike)
If you have less than 60 sec rest, switch to RKBS or reduce the run to 200m’s
