Warm-up:
Individual…
Row 300m
10 Dive Bomber Push Ups
Banded Lat Stretch
Group….
Bear Crawl Down
Backwards Bear Crawl Back
10 Slow Squats
15 Hollow Rocks
10 Kipping Swings
Fitness:
Three sets of:
Strict Pull-Ups x 6-8 reps @ 2 sec descend
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 100′ each arm
Rest 60 seconds
Turkish Get-Up x 1 rep each arm
Rest 60 seconds
WoD:
Complete as many rounds and reps as possible in 12 minutes of:
Renegade Rows x 10 reps
Box Jumps x 20 reps
200 Meter Run
Performance:
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 2 sec descend
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 2 sec descend
Rest 3 minutes
WoD:
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters
Mobility:
Mash Achilles/Calf
Banded Hamstrings and Shoulders
Roll posterior
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SATURDAY 20210417
FRIDAY 20210416
