Burpees/ Wall Ball/ HSC

If you have questions or if you need help, shoot me a note or post to comments. 

Warmup

400m row or run

15 back ext.

15 sit ups

Then 3 rounds of:
5 Toes to Bar
10 Push Ups
15 Squats

Mobility

2 body parts. 2 Minutes each. 

Strength

Off (make sure you've done week 1 Shoulder Press) 

WOD

3 Rounds

21 - Burpees

21 - Wall Balls (20/14)

21 - Hang Squat Cleans (135/95)

Endurance

20 Minute bike or run at conversation pace. If you run, check your cadence every few minutes. Try to get a minimum of 45 strides per 30 seconds (counting 1 foot each time it hits the ground).

Note:

Athletes, if you don't have access to a barbell, but you live near campus, shoot me an email and we'll figure something out. If you haven't done your baseline, do that 1st.