Friday 5/3

MOBILITY

WARMUP
30 sec air squat
30 sec double unders
30 sec push up
30 sec rest

WOD
4 x 5min rounds
*backsquat from rack
Round 1
5 back squat (225/155)
15 pull up
200m run
Round 2
10 back squat (205/135)
15 pull up
200m run
Round 3
15 back squat (185/115)
15 pull up
200m run
Round 4
20 back squat (135/95)
15 pull up
200m run

---

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

PARTNER WOD
10 Round
10 cal ski
15 push ups
10 cal row
10 cal echo bike
*the partner who ends the row
must start the ski