Barbell Squad!

TILT CLOSED UNTIL 4/7
VIRTUAL CLASS SCHEDULE 8AM, 9AM BULLETPROOF BACK
https://zoom.us/j/2740893085
Click HERE to access our Vimeo

5K Run or 1hr Ruck

*For ruck, wear a vest or backpack.

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Warm Up

200m or 1 minute Run/Bike/Row
:30 Jumping Jacks/Jills
:30 Turtle Hurders
:30 Mountain Climbers
:30 Knee to Chest
400m run or 2 minutes Run/Bike/Row
:30 over the hurdle forward
:30 figure 4
:30 alternating samson lunge, focus on reaching up
:30 soldier kick, focus on aggressive pull down to full stand
200m or 1 minute Run/Bike/Row
:30 high knees, focus on elbows close + arm swing with arms bent at 90 degrees
:30 butt kicks, heels hit butt, knees pointed towards the ground
:30 straight leg drill, think toe taps to a plate, shallow height
:30 toes in walk, heels elevated and away from each other
200m or 1 minute run/bike/row
Ruck
All of the above PLUS
1 minute plank with your weight
1 minute good morning with your weight
Modifications

4k (2.48m), if consecutive miles are not held under 10minutes
3k (1.8m), if consecutive miles are not held under 12
30m Ruck- 15 minutes out, 15 minutes back
30minute bike/row
30minute bike/row with :30 sec plank or hollow hold every 2:00 until time is up
WOD Guidance
Pace, pace, pace on the run! Stay steady and keep moving!
For the ruck grab a backpack, load it up and find a park or a hike trail with your family!
Question of the Day
Is the Easter bunny a boy or a girl?
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