Warm-up:
Run 400m
Crossover symmetry
10 scorpions
15 hollow rocks
Spider-Man down
Samson lunges back
15 banded good mornings
10 goblet squats
Warm up movements
WoD:
Partner up or try solo…
A. Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs)
15 Box Jumps (24″/20″)
20 Pull-Ups
When the running clock hits 20:00, perform the following…
B. For time…
25 Shoulder to Overhead (135/95 lbs)
50 Back Squats (135/95 lbs)
100 Kettlebell Swings (53/35#)
200 Double-Unders
Time cap of 42:00 total time
Mobility:
Mash and roll, then roll and mash it all!