WARM UP:
1K Bike
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions
Then:
Mobility
WIN
SKILL:
3 Sets
8 Shoulder Taps
20 Sec. Elevated Hollow Hold
Then:
3 x 25 Ft. Handstand Walk
LIFT:
Push Press
5 x 4
*Build
WOD:
“MAXIMUM EFFORT”
AMRAP 3
M.E. Cal. Assault Bike
*Rest 3
AMRAP 3
M.E. HSPU
*Score = Total of both AMRAPS
FIT
SKILL:
3 Sets
8e Alt. DB Bench Press
8 DB Tricep Extension
8 Banded Face Pulls
LIFT:
4 Sets
8 DB Strict Press
8 DB RDL
WOD:
AMRAP 9
8 Alt. DB Clean & Jerk (40/30)
50 Ft. DB O.H. Walking Lunges
8 H.R. Push Ups
Recent Posts