Warm-Up
Perform each movement for 10 reps:
Jumping Jacks
Push-ups
Flap Jacks
Groiners
Air Squats
Frog Jumps
Sit-ups
Burpees
Pre WOD
Strength
DB split squats -Take 12 minutes to find an 8 rep max.
Power
DB PUSH PRESS
Perform 7 sets of 1 rep every 90 seconds.
Assitance
1-ARM DB ROW 4 sets of 6 reps.
Rest 30 seconds between arms.
WOD
1 round for time
400 m run
21 Russian swings
12 Burpees
Post WOD:
Mobility
Recent Comments