Friday

Pre Warm-Up

3 Rounds

5 inchworms w/ push-up

10 KBS

+

3 Rounds 

20 lunges 

10 thrusters 

 

Warm-Up

Dynamic 

 

Strength

A1.) Banded KBS 

4×15

A2.) Box Jump 

4×4 

 

B1.) Suitcase Carry 

4x100ft on each arm 

B2.) Waiter Carry 

4x100ft on each arm 

 

WOD

11min AMRAP 

10 Clapping Push-Ups 

10 DB HPC & Jerk On Each Arm @ 50/35

20 TTB 

 

Cool Down 

1.) 3min row – moderate pace 

2.) 2min pike stretch 

3.) Foam roll hamstrings and t-spine 

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