Warm Up
800m Run (1/2mi)
20 Toy Soldiers
20 High Knees
20 Butt Kickers
20 Walking Alt Side Lunges
10 ES Standing Hip Openers
-then-
2x 10sec ES Pike Calf Stretch
2x 10sec ES Runners Lunge
Ankle Mobility
Sprint Work
4x 200m Sprint + 200m Recovery Jog
*Total 1mile
Rest as needed before workout.
WOD
9min Ascending Ladder
3-6-9-12-15-18
Jump Squat
DB KB Swing
Push Ups
4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
Every 90sec for 3rds - 10 Strict Press - 14 Bent Over Row - Rest 4rds For Time: 60 Single Unders 16 Burpees 8 Hang Power Snatch (115/80)
