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 Back Squats
10 Push Ups
Then:
Hip Mobility
SKILL:
EMOM 8
ODD: 1 Min. Weighted Plank
EVEN: 10 Weighed Push Ups
*Adjust weight accordingly to level (Int. / Scaled).
LIFT:
Back Squat
5 @ 65%
5 @ 70%
3 @ 75%
2 x 3 @ 80%
WOD:
“PADME”
AMRAP 10
50 Cal. Row
40 Double Unders
30 KBS (70/53) (53/44) (44/35) (35/26)
20 Box Jump Overs (24) (20) (12)
*Sub. Double Unders for 80 singles accordingly.
POST WOD:
Roll & Stretch
Recent Posts