WARM UP:
100 Jump Rope Singles
10 Bumper Jacks 2″
15 Bumper Jacks 4″
Then:
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 Front Squats
5 Inch Worms
Then:
Hip Mobility
SKILL:
3 Rounds (At a Walking Pace)
10 DB Strict Press
10 Assisted Glute-Ham Raises
10 BB Bent Row
*Weight is your choice. Refrain from arching your back on Strict Press. Keep a low flat back on BB Row.
LIFT:
Front Squat
5 @ 65%
5 @ 70%
3 @ 75%
2 x 3 @ 80%
WOD:
“GRANITE GAMES #2”
AMRAP 17
50 Cal. Row
50 Wall Ball (20/14) (16/10) (14/6)
50 S2O (115/85) (95/65) (75/55) (65/45)
50 Box Jumps (24/20) (20/12)
POST WOD:
Roll & Stretch
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