04.19.2022

Warm Up
2 sets
5 each side perfect stretch
10 each side KB RDLs
10 each side KB windmills
5 each side KB overhead squats
30 seconds front rack stretch



Strength
split jerks
A. 2 sets of 3 reps press in the split
B. 2 sets of 3 reps tall jerks
C. 5 sets of 1.1 split jerks with a 2 second pause in the receiving position


WOD
"Leg Burn"
3 rounds for time
15/12 cals bike
15 KB swings 53/35
12 goblet step ups 53/35 (ideally the same KB weight as the swings)

Finisher
2 sets if time
12 alternating single leg v-ups
3 Turkish get ups on the right
3 windmills on the right
12 yoga push ups
3 Turkish get ups on the left
3 windmills on the left