Wednesday March 20

Back to basics continues with the warm up

Bike 5 minutes, coach will review what a good push up, and what good progressions for push ups look like

4 rounds for time
10 wall balls
10 Perfect air squats
10 perfect push ups

Deadlift- yes they might come up in the open, but we cant avoid them for 5 weeks. these will be light sets of 7… do two warm up sets then build up in weight on your sets of 7, you shouldnt be going over 70 percent.

16 Minute Amrap
400 Meter Run
100 M Farmer Carry (use dumbbells so we have enough KB’s for the wod)
25 KB swings 70/50

You are more than welcome to do your kb swings outside… its supposed to be nice this week. soon it will be too hot to be doing entire wods outside.