Warm-Up:
2 Minutes of:
Skip (A, B, Lateral, Butt Kick, etc) Variations to Hurdles + Hurdle Mobility
Dynamic Flex w/ PVC:
– 10 Good Morning
– Walking “Sampson” Lunge
– Revere Lunge w/ Twist
– Russian March
– Dislocates
– 10 Good Morning
Strength:
1.) Good Morning: 4 x 5*
2.) RDL (snatch grip if possible): 3 x 8*
* Build from last week
Plus (+):
AirDyne 4 x 25 Calories 1:1 Work:Rest
Gymnastic:
1.) Handstand Hold + Eccentric: 5 x 15sec. + 1 (every 90 seconds)
2a.) Farmers Carry: 3 x 25 Ft @ 70/53
2b.) Ring Pushup (Wtd. if possible – Chains) : 3 x 8 – 10
WOD:
5:00 AMRAP
– 30 DU
– 10 HR Push Ups
– 10 KB Swings @ 53/35
Rest 2:30
Repeat & Beat!
Accessory:
1a.) Plate Front Raise (American): 3 x 8
1b.) Pistols or SL Squat to Box: 3 x 10E
Recovery:
– Roll out Quad/ It
– Wall Calf
– Prone Wall Squat/ Piriformis
– Seated Butterfly