Warm Up/ Activation/ Mobility:
1a.) 200m jog
1b.) Super Lunge + Russian March
1c.) Inchworm + Hurdles
1d.) “L” Raise
Skill Development
12 min EMOM:
– Kipping Floor Muscle Up x 5
– Perfect Hand Stand Hold 20 sec.
– 1 Rope Climb or Towel Pull Up
General Physical Preparedness:
1.) 4 Direction Heavy Sled Pull: 2 x 50 yards Each
WOD
Four Rounds of:
Against a 4 min running clock:
– 24 Alternating KB Swing @ 55/35
– 400 m Run
– Max Reps Double Unders in Remaining Time
*4 minutes rest after each round*
Accessory:
1a.) Banded Hamstring Curl 4 x 50
1b.) Pushups 4 x max reps