| a) WARM UP:
(set up bench before row, so you can go straight into the work)
Row 2 min
3 Rounds not for time:
- 10 scap pull ups
- 5 bench press (bar)
- 10 air squats
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| b) STRENGTH:
EMOM for 16 min (4 rounds):
- 1 – 4-6 strict pull ups (preferred scale is controlled negative)
- 2 – 4-6 bear hug sandbag squats
- 3 – 8-10 Bench Press
- 4 – 10 side plank hip lifts per side, hold for a breath
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c) WOD:
3 min AMRAP
- 10 Wall balls (20/14–>11’/10’)
- 20 Double Unders
Rest 2 mins
3 min AMRAP
- 10 Wall balls (20/14–>11’/10’)
- 20 Double Unders
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| d) ACCESSORY WORK:
Spend 10 min on T2B….
- You aren’t using your lats/shoulders, work on your beat swing.
- You can do knee raises quickly, work on kick.
- You can do them, but start swinging all over, work a quick, down kick to limit the swing.
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e) RECOMMENDED MOBILITY:
- calves, quads – stretch on plates, couch stretch
- pecs – door stretch
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