Workout of the Day

Round 1

-Quadrupedal motion: travel up the stairs with head pointing up stairs

-2 stair repeats

-10 fast air squats, 10 deep lunges

-rest 1 min

Round 2

-Quadrupedal motion: travel down the stairs with head pointing up the stairs

-3 stair repeats

-10 fast jumping squats and 10 fast jump lunges

-rest 1 min

Round 3

-Quadrupedal motion: travel down the stairs with head pointing down the stairs

-4 stair repeats

-10 fast jumping lunges

-rest 1 min

Round 4

-Quadrupedal motion: travel up the stairs with head pointing down the stairs

-5 stair repeats

-10 fast jumping squats and 10 fast jumping lunges

Front squat 7-7-5-5-3-3 reps

Gymnastics Bodies pull intro survey
Aim for 5 rounds of work mobility.  Start at Step 1
If you can comfortably complete a round, move on to the next step in the next round.
If you struggle through a round, stay at that step and find a comfortable adjustment on the mastery chart to continue the remaining sets at that level

Finish with Thoracic Bridge Series

4 rounds for time of:

-25 push presses, (up to 95/65)

-50/40 cal. row

-100 double-unders

WOD: I Go/You Go

7 rounds each of:

-15/10 cal bike

-10 C2B Pull-ups or 10 Pullups

-1 Squat Clean + 2 Front Squats at 85 – 90% of your max from the warm up

-10 Burpee Box Jump Overs 24/20