Tuesday 4-23

Warm Up
3 minutes run/row/ride
Dynamic Leg Swing Sequence
27 Squats
Spend 5 minutes stretching/foam rolling hips

WOD

Both Classes

Back Squats

Using the 1RM and style (high bar or low bar) found several weeks ago, perform the following rep scheme:
8@65%
8@70%
6@80%
6@85%

Then:

Performance
Perform  a couplet of L-Pullups and 12″ Lateral Jump Burpees with the following rep scheme
15-12-9
Rest 2 minutes
12-9-6
Rest 2 minutes
9-6-3

Fitness
Perform  a couplet of Pullups and 12″ Lateral Jump Burpees with the following rep scheme
12-9-6
Rest 2 Minutes
9-6-3
Rest 2 Minutes
6-3-1

For the 12″ Lateral Jump Burpees, make two marks 12″ apart. Perform your first burpee on one side of the marks, but instead of jumping up, jump laterally to the other side of the marks you made. Feet cannot enter the space between the two marks.