Monday May 4th

General Warm Up:
3 sets of
10 Jumping Jacks
10 Lunges
10 Broad jumps

Mobility/Stretch:
Knight to Hamstring Stretch – 1 minute each side
Foam Roll Hamstring – 1 minute each side
Roll Calf w/ball – 1 minute each side
Pec Smash – 1 minute each side

Specific Warm-up: 
Review Devil’s Lunge
Practice without weight-5-6 reps
Then
2 Rounds of
3 Devil’s Lunges with weight
6 Box Jumps

WOD:

8 RFT of 8 Devil’s Lunges, 16 Box jumps

Scale:

Devil’s Lunge => No weight, Box Jumps => Step Ups

Notes:

Long WOD. 8 Rounds is a lot of work. Keep a steady pace and control your heart rate. Stay focused on Box Jumps, legs will fatigue during lunges.

Cooldown:
Roll out Hamstrings and Glutes
Lax ball on triceps

Express:

General Warm Up:
2 sets of
10 Jumping Jacks
10 Lunges
10 Broad jumps

Mobility/Stretch:
Knight to Hamstring Stretch – 1 minute each side
Foam Roll Hamstring – 1 minute each side

Specific Warm-up: 
Review Devil’s Lunge Video
Practice without weight-5-6 reps
Then
1 Rounds of
3 Devil’s Lunges with weight
6 Box Jumps

WOD:

8 RFT of 8 Devil’s Lunges, 16 Box jumps

Scale:

Devil’s Lunge => No weight, Box Jumps => Step Ups

Notes:

Long WOD. 8 Rounds is a lot of work. Keep a steady pace and control your heart rate. Stay focused on Box Jumps, legs will fatigue during lunges.

Cooldown:
Roll out Hamstrings and Glutes
Lax ball on triceps