Warm-up:
Individual…
Row 2 minutes
20 Banded Good Mornings
10 Yoga Push Ups
Group…
Zombie Walks Down
Butt Kickers Back
Banded Sprints Down and Back x2
Boxed Hamstrings hold 30 sec x 2
Fitness and Performance:
Three sets of:
Deadlift x 6-8 reps @ 2 sec descend
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds
WoD:
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)
If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.
Mobility:
Roll Posterior
Wall Splits
Mash Triceps on Barbell collar
LAX to Pecs/Shoulders