WARM UP:
3 Rounds
30 Double Unders
10 Pass Through’s
10 OHS
10 Good Mornings
Then:
Hip & Shoulder Mobility
SKILL:
Plank Complex
3 x 1 Min. Hold
:20 Forward
:10 Right Arm Forward
:10 Left Arm Forward
:10 Right Leg Up
:10 Left Leg Up
*Rest 1 Min. between sets.
LIFT:
Back Squat
5 @ 70%
3 @ 80%
2 @ 90%
*2 Rounds 5-3-2, then 5-3-2.
WOD:
“2 X 25”
2 Rounds
25 Wall Ball (30/20) (20/16) (16/14) (14/10)
25 Box Jump Over (24) (20) (12)
25 Kettlebell Swings (70/53) (53/44) (44/35) (35/26)
25 V-Ups
25 H.R Push-Ups
25 KB Snatch
POST WOD:
Mobilize & Stretch
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