3 x 5 Linear Progression
Start light enough to add weigh throughout the cycle
3 x 8
8s again next week. Leave room to go up.
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Exposure 1 of 8
5 Rounds or 18 Minutes:
8ea Goblet Dumbbell Lateral Step-Ups
15 Hollow Rocks
10 Burpees (as fast as possible)
Choose movement proficiency over load on the step-ups. Scale the Hollow Rocks to tucked or :30 holds as appropriate. Really sprint the Burpees and go as fast as possible. I recommend picking a partner (or two or three) to race against on these. Be sure to fully hit the deck and come to full extension on the jump.
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Graduation WOD and BBQ for Coaches MeLo and KHarpz!
50 Wall Balls
30 Push Ups
20 Calorie Row
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