WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through w/ Lunge
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
3 Rounds (At a walking pace)
7 Box Piked HSPU
7 Bar Dips w/ a 3 Sec Negative
7 DB RDL
LIFT:
OHS
5 x 5 @ 65%
WOD:
“CAPTAIN COLD”
6 Rounds
6 HSPU
10 Wall Ball (20/14) (16/10)
10 OHS (135/95) (115/75)
FIT
SKILL:
3 Rounds (At a walking pace)
10 Reverse Bicep Curls
10 Banded Lat Pull Down
Burn out set of Tricep Extensions
LIFT:
Back Squat
5 x 5 @ 65%
WOD:
5 Rounds
30 Mtn. Climbers
20 DB Snatch (50/35) (45/30)
30 Goblet Front Lunges
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