-STAY FRESH AND DONT HIT UP TOO MUCH EXTRA WORK EACH DAY,COME IN READY TO GO!!!
-LADIES WOD ON SATURDAY AT THE BOX-9AM
-GUYS OUTDOORS WOD AT JESSE JONES PARK- 9AM (Bring a Weight Vest if Able)
-60sec Pass Thrus + Ovhd Squat
-60sec Partner Front Rack Stretch
-60sec L-Sit Ovhd Plate Hold
-50′ Stiff Legged Bear Crawl (SLOW)
-Max Effort Strict HSPU
-Max Double Unders
*If unable to do strict hspu on 1 ABMAT ONLY…..you will perform box hspu on the feet.
*If unable to do box hspu, you will perform max L-Sit DB Presses with a moderate weight. (List weight used and reps)
-12 Sit Ups
*Banded pull-ups should only be done if you have a strict pull-up OR are very close to one….list the band used if you do.
*If doing squat rack pull-ups you must keep your body straight, no bending the knees. List the holes on the squat rack that you set up on.
*If unable to do regular push-ups you will perform squat rack push-ups and list the holes set up on for them.
BONUS CHALLENGE DAILY EXERCISE
-10 Windmills on Each Arm (weighted if able)
*Only use weight if you can do these with very good form and dont bend at the joints alot during the movement!