Warm-up:
Run or Row
Crossover Symmetry
15 Leg Swings
15 Matrix turns
Spiderman Crawl Down
Inch Worms Back
15 Squats
10 Pullups
10 Scorpions
15 Hollow Rocks
15 Supermans
Strength:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.
WoD:
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.
Mobility:
Roll Posterior
Mash Quads
Roll Lats and Banded Shoulder/Lat Stretch
Lax to Pecs/Shoulders