Rule is if the object falls off you do 5 burpees! 

I know the bear crawl didn’t start out with 2 yoga blocks on Robyn Back, but some

kind sir, that may be in this picture, decided Robyn needed another one because

he thinks Robyn doesn’t enough

BURPEES!

She rocked it!

Warm up 

• 10 crossbody band pulls in kneeling position
• 10 ps lunge chops
• 10 mb side to side push ups
• line drills warming up hamstrings
• Strength

 

SPLIT STANCE SINGLE LEG DEADLIFTS  8 8 8 8 8 ….BACK FOOT STAYS ON THE GROUND…. MOVE FOOT AWAY BACK FOOT AWAY FROM MIDLINE TO MAKE IT HARDER

4X room ….FARMER CARRY KB.. if you can run it …. too light.

 

WOD 1

15 MIN AMRAP.. get half the class to start on bike and work up from there.

• 10 S A O/H stationary lunges hold right side …. holding lunge isometrically, back knee 1 inch from ground
• 10 S A O/H stationary lunges hold left side
• 10 side to side slam balls
• 2 min bike, 10 sec all out 10 sec rest

WOD 2

6 MIN

RUN 600 M TIME LEFT OVER PULL UPS