Monday 4-8-24

Fresh Week! 

Warm Up:
Run 800m
15 OH Squats (pvc)
20 Sit Ups 
12 Push Ups 

**1 MIN MAX BURPEES!!! 

Mobility:
The Wall Butterfly 
1/2 Lotus On Wall 
Barbell in Back Rack Pos. Elbows up stretch (see insta)


Strength:
Front Squats
8-8-8-5-5
**warm up a little and hit 3 sets of heavy 8 reps, then add and hit 2 sets of heavy 5 reps

WOD:
Vault #14 
5 Rounds 
2 Wall Walks 
20 Wall Balls (20/14#)
2 Wall Walks 
15/11 Calorie Cardio 
**rest 1 min between rounds 
**workout was designed for bike only... so do as many rounds with bike as you can!