Commitment-Quotes-43

Warm-Up:
Lax Ball Foot (pre class)
Static Hold Glute Bridge w/ Extension: 10E
Scap Push Up or Push Up Plus 15x/10x
“Fartlek” Run around building

Dynamic Flex
– Good Morning
– Squat
– Press/ Push Press
– Side Side Lunge
– Leg Swing On Rig
– Jumping Pull Up

Partner WOD 1: For Time
100 Thrusters 75/55
80 Burpee Box Jumps 24/20
60 C2B Pull Ups (Pull Ups/ Banded Lat Pull Down)
1k Row
1 mile run

Rest 5:00

Partner WOD 2: For Time
40 Power Cleans 135/95
80 AbMat SitUps
150 Air Squats

* Partners may split reps however they like. Modify movement and weights accordingly*

Recovery:
– Couch/ Extended Couch
– Runners Stretch
– Child/ Puppy Pose
BONUS – Full Body Roll