Sunday May 3rd

8:30am Class – Join URL: https://zoom.us/j/226909441

Warmup:

2 Rounds: 5 Walkout Burpees, 12 Single Leg Dead Lift (6R/6L), 5 Air Squats, 12 Single Arm Press (6R/6L), 5 Situps

Mobility:

Down Dog with Ankle Pump – 1 minute, Squat Hold – 1 minute, Side Lunges (12 each side)

Part 1:

Tabata Combo – Kneeling Over Head Object Hold & Hollow Hold. (Alternate)

Part 2:

CFNE WOD Brief, Scaling and Movement Videos

“Grip and Rip”
[On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”

(“Dumbell DT” 12 DB Dead Lifts, 9 DB Hang Power Cleans, 6 DB Push Jerks)

Scale:

DB/KB => Odd Object, Burpee => No Push Up Burpee or reduce Quantity, Jumping Squats => Air Squats , DT reps => 9-6-3, Single Arm “DT” => 12-10-8

Notes:

Definitely a sweat and leg burner. Push to finish your work by 8 minute mark on 1st part of WOD to get 2 min rest

Cooldown:

Walk and Roll Quads