WARM UP
(12 min)
5 Rounds Of:
- 100 singles
- 1/1 Heavy Turkish Getups
MOBILITY
2 min wall-hip stretch (legs @ v position)
:90 wall adductor stretch (feet neutral)
STRENGTH
For 22 minutes perform:
- Round 1 – 8 barbell push jerk + 15 barbell skull crushers
- rest :60
- Round 2 – 15 db bent over 2 arm quick rows + 20 trx bicep curls
- rest :60
- Round 3 – 12 kb goblet squats + 16 total ice skaters
- rest :60
WOD
(22-25 min)
Buy In = 16 burpees
- 400M Med ball run
- 1 rope climb (2 mod rope climbs)
- 20 KBS
- 5 back squats (85/135)
- 400M med ball run
- 1 rope climb
- 15 KBS
- 10 back squats
- 400M med ball run
- 1 rope climb
- 10 KBS
- 15 back squats
- 400M med ball run
- 1 rope climb
- 5 KBS
- 20 back squats
Cash Out = 16 burpees