Warm-up:
Individual…
Skip rope for 2 minutes
Accumulate 30 KB Swings
Pigeon Stretch each side
Group…
Run 200m
10 Dive Bomber Push Ups
Bear Crawl Down
Crab Walk Back
Fitness:
Four sets of:
Seesaw Press x 8-10 reps each arm
Rest 30 seconds
Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds
Prone Plank Hold x 45-60 seconds
Rest 30 seconds
WoD:
Four sets for times of:
Run 400 Meters
20 Kettlebell Swings
Rest 90 seconds
Performance:
Four sets of:
Push Press x 4-6 reps
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
WoD:
Five rounds for time of:
Run 400 Meters
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups
Mobility:
Banded Hamstrings
Wall Splits
Roll Posterior
Banded Shoulders