WARM UP:
400 M. Run or Row
Then:
2 Rounds
50 Jump Rope Singles
10 Push Ups
10 Air Squats
20 Sec. Handstand Hold
Then:
Shoulder and Hip Mobility
SKILL:
EMOM 5
10 H.R. Push Ups
*At the end of each set hold a push up or plank position the best you can until the next minute. Do your best!
LIFT:
Front Squat
7 @ 65%
5 @ 75%
3 @ 80%
*2 Rounds 7-5-3, 7-5-3
WOD:
“MR. MERTLE”
3 Rounds
500 M. Row
10 HSPU
10 Broad Jumps (4 Ft.)
10 KBS (70/53)
*You must land in a Squat on all broad Jumps.
POST WOD:
Mobilize & Roll
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