Aloha LCF Ohana! We will be doing the WOD and CASHOUT today in class!

WOD:

#thejetsons

AMRAP 5 Minutes (0:00-4:59)
15/12 Calorie Assault Bike (21/17 Cal Row or 200m Run)
15 Toes to Bar (*Scale to Hanging Knee Raise) **BeachFit is Ab Mat Sit Ups
-straight into-
AMRAP 5 Minutes (5:00-9:59)
15/12 Calorie Assault Bike (21/17 Cal Row)
5 Bar Muscle Ups (Scale to Burpee Pullup or 5 Burpee + 5 Ring Row)
-straight into-
AMRAP 5 Minutes (10:00-14:59)
15/12 Calorie Assault Bike (21/17 Cal Row)
15 Toes to Bar
5 Bar Muscle Ups

*Begin each 5 minutes with a new 15/12 calorie Assault Bike regardless of where you were at 

• Target rounds set 1 & 2: 3.5+ rounds
• Target rounds set 3: 3+ rounds (105+ reps)

CASHOUT:

3-4 sets
15 Single Leg Foot elevated Glute Bridge (each side)
15 Barbell Good Mornings (Rx+Glute ham raises)
15 Single Leg KB RDL *Hand with DB opposite of plant leg
15 Reverse hypers (light/moderate weight)

Single Leg Glute Bridge – perform with your foot elevated on a bench
Glute Ham Raise
Single Leg Dumbbell RDL
Reverse Hypers

OPTIONAL WOD 2:

2 sets
75’-50’-25’
Handstand Walk
4-3-2
Rope Climbs
75’-50’-25’
Sled Push (Sled + 2×45/1×45)
-Rest 5:00 between sets-