WOD – Fri, Dec 5

WARM UP
Squat Warm Up (Checkmark)

3 Rounds
15 Squats
15 Deadbug
15 Glute Bridge
15 Curtsy Lunge (L)
15 Curtsy Lunge (R)
*add 1 db rnd 2 + 3

GOALS + GUIDANCE: Together as a class, and for quality not time, you’ll move through the three rounds of the warm up. Rounds two and three, use a dumbbell and go up in weight on round three.

STRENGTH
Back Squat (3×8, build

GOALS + GUIDANCE: Start your first working set of squats at 75% and build for the remaining two sets. Record your heaviest weight.)

CASH OUT
Tabata Copenhagen Plank Hold (Checkmark)

Tabata Copenhagen Plank
4 rounds on R-side
4 Rounds on L-side

GOALS + GUIDANCE: To cash out, you’ll do tabata Copenhagen plank holds. Ideally, feet will be propped on a bench. Scale by doing a side plank on the floor. Complete four rounds on one side, then four rounds on the other.