Thursday, October 3

Warm Up:

30 Seconds

Easy Single Unders

Glute Bridges

Front Plank

High Single Unders

Single Leg Glute Bridges (30 Seconds Each Side)

Side Planks (30 Seconds Each Side)

2 Rounds

1 Minute Wall Sit

30 Seconds Slow Air Squats

SWOD:

Back Squat

Warm Up should be 3 to 4 sets then

3 Sets of 6 (Build to heavy set of 6 in 3 sets. All 3 sets should be challenging)

WOD:

50-35-20:

Double Unders (Singles = 100 – 70 – 40)

AbMat Sit-Ups

Directly Into…

50-35-20:

Double Unders (Singles = 100 – 70 – 40)

Air Squats