Warm-up:
400m run
30 Double Unders or attempts
15 good mornings
10 push ups
Hips on box
10 box step ups on each leg
10 scorpions
1 minute downward dog
1 minute upward dog pose
Strength & Skill:
Three sets of…
Bulgarian Split Squat x 8 reps each leg (3 sec descend)
Rest 45 seconds between legs, and 45 before moving on
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds
Dumbbell External Rotations x 8 reps each (controlled)
Rest 60 seconds
Partner WoD:
In teams of two, with only one partner working at a time…
Complete as many reps as possible in 6 minutes of:
Wall Ball Shots
Rest until the running clock reaches 8:00, and then… (2 minute rest)
Complete as many calories as possible in 6 minutes of:
Rowing
Score will be wall ball reps + calories rowed for one score
Mobility:
Partner quad mash (mash with foot)
Roll posterior
Couch stretch