a) WARM UP:
Between posts (start together in lines) – 2 rounds:
- side shuffle there
- side shuffle back
- jog there
- 10 KBS (55/35)
- walking lunges with twist back
- 10 dowel pass throughs
- jog there
- 30 sec goblet squat
- burpee broad jump on the way back
b) WOD: “The Seven”
Seven rounds for time of:
- 7 Handstand push-ups
- 7 Thrusters (135/95/75)
- 7 Knees to elbows (scale: knee raises)
- 7 Deadlifts (245/155)
- 7 Burpees
- 7 Kettlebell swings (70/55/35)
- 7 Pull-ups
c) RECOMMENDED MOBILITY:
- 1 min per arm banded distraction
- roll quads
- couch stretch
- pigeon stretch
- pec smash
- door stretch
