Warm Up: (12-14 Min)
x4
- 1/2 length inch worm
- 1/2 length forward groiners
- 1/2 length rev. groiners
- 1/2 length crab walk
+
4 Rnds Tabata 20:10
- sa kb clean – r
- sa kb clean – l
- high knees – in place
+
- 60s Pigeon pose ea side
- 60s Childs pose
Strength (15-20 Min)
*Reverse Pyramid
a1. 12-10-8-6-4-2 BB Strict Press
a2. 12-10-8-6-4-2 Deadlifts
*Rest :90
WOD (27 Min)
6RFT
- 10 Deficit Push ups f/45lb plates
- Prisoner lunges to end of turf
- 10 Barbell Push Press
- Prisoner lunges back to start
+
4 Rounds of 30:15
- Pull Ups
- Burpees
- ISO squat hold
- ISO banded bicep curl @ 90 degrees