Friday May 1st

General Warm Up:
2 minutes Cardio

Stretch/Mobility:
Couch Stretch – 1 minute each side
Spidermans – 1 minute each side
Roll Front of Shoulder – 1 minute each side
Lat Stretch – 1 minute each side

Specific Warm up:
Start as a group, Coach led
10 Squats Holds, 3 second hold at bottom, 
After squats do
2 sets of
8 Reverse Lunges
8 Kettle Bell Swings
8 Single Arm Push Press
8 Goblet Squats

WOD:

4 sets of :30 seconds of Goblet Reverse Lunges, :30 seconds of KB Swings :30 seconds of KB Push Press(:15R/15L), :30 seconds of Goblet Squats. Rest 2 minutes between rounds.

Coolodown:

Foam roll low back,hamstring, quads

Alternative:

WOD:

4 sets of :30 seconds of (Barbell Back Rack) Reverse Lunges (75/55), :30 seconds of KB Swings :30 seconds of Barbell Push Press (75/55), :30 seconds of Goblet Squats. Rest 2 minutes between rounds.

Express:

General Warm Up:
2 minutes Cardio

Stretch/Mobility:
Couch Stretch – 1 minute each side
Spidermans – 1 minute each side

Specific Warm up:
10 Squats Holds, 3 second hold at bottom,
After squats do
2 sets of
8 Reverse Lunges
8 Kettle Bell Swings
8 Single Arm Push Press
8 Goblet Squats

WOD:

4 sets of :30 seconds of Goblet Reverse Lunges, :30 seconds of KB Swings :30 seconds of KB Push Press(:15R/15L), :30 seconds of Goblet Squats. Rest 2 minutes between rounds.

Coolodown:

Foam roll low back,hamstring, quads