Warm up today.. go move for 10 mintues! Run, walk, skip, cartwheel (video the cart wheels please) and airquats

Going to try to get some longer conditioning pieces in the next week. When we do open we want you to be ready. Your max lifts will be down a little, not as much as you think, but you’re conditioning should be the same, if not better, than before we closed.

Wod

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
50 alternating backwards lunges
50 Burpee
50 DB Hang snatches or empty bay hang snatches.. maybe 10 pounds plate. this supposed to be conditioning
50 Sit Up

Rest 5 minutes then at an easy pace

3 rounds:
Hold bottom of squat for 20 seconds
10 Birddogs (each side)
15 Single Leg Calf Raises (each side)