Warm up
Big rope Tabata
+ 2 rounds
25 ft bear crawl
10 butt kickers
10 high kicks
5 wall balls (10/12 lbs)
Strength
Over head squat
5x2 - build to moderately heavy weight, then start sets
WOD
4 rounds
8 devil press (15/20 lb dumbbells)
6 DB clean & jerk (15/20 lb dumbbells)
100m sprint
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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