Friday May 8th

Warm Up:

2 sets of
10 Jumping Jacks
20 Mountain Climbers
10 Banded or light Weight Good Mornings
5 Burpees

Mobility/Stretch:

Knight to Hamstring Stretch – 1 minute each side
Roll Quads – 1 minute each side
Triceps Stretch – 1 minute each side

Specific warm up:

10 AbMat Sit Ups
10 Lunges
5 Pull Ups
5 Burpees

WOD:

5 RFT of 40 AbMat Situps, 30 Lunges, 20 Pull ups, 10 Burpees

Scale:

Pullups => Banded Superman Pullups => Superman Pullups (No band)

Notes:

Work Steady(not a sprint) break up into manageable sets and try to stick with plan (ie. sit ups 4 sets of 10)

Cooldown:
Roll Hamstrings, calves, triceps

Alternative:

WOD:

5 RFT of 40 T2B, 30 Front Rack Lunges(45/35), 20 Pull Ups, 10 Burpees

Scale:

T2B => V-Ups, FR Lunges => Back Rack, DB/KB Lunges, Pullups => Superman Pullups (w or w/o band)

Express:

Warm Up:

2 sets of
10 Jumping Jacks
20 Mountain Climbers
10 Banded or light Weight Good Mornings
5 Burpees

Mobility/Stretch:

Knight to Hamstring Stretch – 1 minute each side
Triceps Stretch – 1 minute each side

WOD:

5 RFT of 40 AbMat Situps, 30 Lunges, 20 Pull ups, 10 Burpees

Scale:

Pullups => Banded Superman Pullups => Superman Pullups (No band)

Notes:

Work Steady(not a sprint) break up into manageable sets and try to stick with plan (ie. sit ups 4 sets of 10)

Cooldown:
Roll Hamstrings, calves, triceps