MON 5/4/26 WOD

Warm Up - 1:00 bike, easy - :30 deep squat hold with alternating hand reaches to ceiling - 1:00 bike, moderate - :30 air squats - 1:00 bike, hard - 10 jump squats – Wall ball shots:  2 sets:  5 med ball front squats – 5 squat stance push press – 5 wall ball shots – Mini round:  5 wall-ball shots - 5 AbMat sit-ups - 5-calorie bike – Use workout variations.

WOD

75/60-50/40-25/20 reps L2-60/50-40/30-20/15 L1-50/30-30/25-15/10
Wall-ball shots L3-20/14# L2-16/12# L1-14/10#
AbMat sit-ups
Calorie bike

For time (30 min Cap)

Post WOD - 1:00 foam roll/quad - 1:00 couch stretch/leg - 1:00 calf stretch/leg