Thursday 16th April
Technique Classes this week are Gymnastic on Thurs & Sat

Warm-up
3 Rounds
10x Zombie kicks
10x Cossack squats
10x Jumping squats or AirSquats
Metcon (Time)

For Time:
100x Single Leg Straight Leg Deadlift per leg
Every odd min: 10x Burpees
Every even min: 15x Sit-ups

Finisher
100x Lateral lunges

Scaled/Silvers:
For Time:
75x Single Leg Straight Leg Deadlift per leg
Every odd min: 5x Burpees
Every even min: 10x Sit-ups

Finisher
75x Lateral lunges

I try so hard to keep the burpees out, I sit here thinking about viable alternatives that will get your heart rate up and make you hate just as much, but then constant messaged on social media, we want more burpees, why aren’t we doing burpees? other gyms are doing all the burpees. Fine, I’ll cave, just this once mind. SLSLDL, that’s it, i’m not typing all of that out again, it took 15 minutes to work it out once now you get letters. This should be hard, work on 1 leg for the first minute and change for the second.This should help you get into your balance groove allo wyou time to enjoy the burning. Load up as much weight as you can handle for this, remember that you do not have to come down to the floor, as long as your hands are level with your knee that will count as a rep. Try not to move too quickly, if you have to put your back leg onto the floor partway through the rep then it doesn’t count.
Set your WOD timer to beep every min. On min 1 – start with burpees then max Deadlifts, min 2, start with Sit-ups then max Deadlifts. Once you get to 100 Deadlifts – workout is complete – record your time!