Tuesday December 22nd

Class Link For Gympassers At Home

General Warm-Up:

Tabata Air Squats

Mobility:

Pigeon Stretch, Couch Stretch – 1 minute each side.

Warm-Up 2:

3 Rounds (PVC, Barbell, Barbell) – 5 Jumping Squats, 5 Burpees. Rest 1 minute between.

Part 1:

Back Squats – 8 minutes to build to WOD weight

Part 2:

British Major Birchall was killed by an explosion while on patrol in Basharan, near Lashkar Gah, in Helmand province, Afghanistan. One other soldier was injured in the incident

“Birchall”

For Time:
100 Back Squats
Perform 5 Burpees at the start of each minute.

RX – Body Weight, L2 – 3/4 BW, L1 – 1/2 BW or less  *20 min cap

Alternatives:

Lower the squat reps and/or burpee reps where needed, Goblet/DB Squats

Cooldown:

Foam Roll Quads, Glutes, Back

Notes:

Choose a weight you can comfortably do 10 Reps and Clean from the floor and choose a burpee quantity you can do in under 15-20 seconds. WOD starts with burpees so use 1st minute to determine your pace.