Warm-up:
Individual…
Accumulate 30 reps with a KB
2 minutes of skipping rope practice
250m Row
Group…
Perfect Stretch Down
Butt Kickers back
Bear Crawl Down
Zombies Back
Banded Shoulder and Lat Stetch
Fitness:
Three sets of:
Bench Press x 8-10 reps @ 2 sec descend (DB or Barbell…if you reach 10 reps go up in weight)
Rest 60 seconds
Kettlebell Swings x 20-25 reps
Rest 60 seconds
Hollow Body Hold x 45-60 seconds
Rest 60 seconds
WoD:
For time:
Row 500 Meters
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs
immediately followed by…
Run 600 Meters
Performance:
Five sets of:
Bench Press x 5 reps @ 2 sec descend
Rest 2 minutes between sets and use that time to work mobility and prepare for WoD.
WoD:
Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders
Mobility:
Lax to Pecs/Shoulders
Mash Triceps on Racked Barbell
Roll Posterior
Roll Calves Achilles on KB Handle