May 25 2021

Warm Up:

2x

200M Run

10 Knee Hug + Lunge and Twist

15 Sec Single Leg RDL Hold

10 Scap Push Ups

20 Mountain Climbers

10 Scapular Pull Ups

10 Kip Swings

WOD:

Gym Crew

2 Rounds

400m Run

3 Rounds

5 Pull Ups

10 Push Ups

15 Squats

5 Min Rest

800M Run

30 Pull Ups

60 Push Ups

90 Squats

L3 - Wear a 20/14# vest

L2 - 2x 400M Run 3 Rounds of 4/8/12, 1 Round 800M Run 20/40/60

L1 - 3x 300MRun 3 rounds of 5 ring rows, 10 Elevated Push ups, 10 Squats, 1x 400M run 30/40/60

At Home Crew

Sub in Push Ups for Pull Ups and Sit Ups for Push Ups on the reps. Have Fun