Warm-up:
400m run
Bear crawl down
Crab walk back
15 dislocates
10 push ups
10 goblet squats
10 KB swings
15 hollow rocks
Strength:
Every 3 minutes, for 15 minutes (5 sets)…
Bench Press x 3-5 reps (2 sec descend)
Rest 20 seconds
Heavy Russian Kettlebell Swings x 15-20 reps
WoD:
Complete as many rounds and reps as possible in 10 minutes of…
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run
Accessory:
Two sets of…
Single-Arm Dumbbell Row x 8-10 reps (2 sec descend)
Rest as needed
Mobility:
Mash calves/Achilles on KB handle
Roll posterior
Lax shoulders