TUESDAY

Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs.

Air squats w. thoracic twists & ankle rocks & Cossacks .

Movement warm-up/

Mobility

·    Shoulder mobility

·    Burgener warm-up

·    Hip mobility

WOD

40 minutes to accumulate Max Calories

Your choice of movements:

·  Rower/Bike/Erg

·  1 mile run = 100 calories

·  800m run = 50 calories

·  400m run = 25 calories

·  1 burpee = 1 calorie

·  2 sit-ups = 1 calorie

·  5 db-unders = 1 calorie

·  2 push ups = 1calorie

Lifting:

·    Ground-to-Shoulder = 1 Calorie/25 Kg

·    Ground-to-Overhead = 2 Calories/25 Kg

How you accumulate them is up to you. Please share all the equipment.

Must do min of 20 calories on 4 movements