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WARM-UP
1) 500m Row
2) Double Under Practice
3) Scap Pull-Ups, Kipping, 10 reps each
4) Rear Delt/Lat Smash
ACTIVE MOBILITY
1) Banded Pec & Lat Stretch
2) Hamstring Tack & Floss
3) Calf Smash
4) Hamstring & Calf Stretch
WOD: “Filthy Fifty” For time:
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Russian Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Tabata Sit-Ups
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility