| a) WARM UP:
Row, ski erg, bike – 2 mins
3 rounds:
- 10 air squats
- 10 bird dogs
- 10 scap pull ups
- 10 tactical frogs
Then hold couch stretch :45s per leg.
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| b) STRENGTH:
Alternating on the Minute x 12 (6 Rounds) (increase from last week):
- Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat
- Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat
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| c) WOD:
3 Rounds with a running clock (18:00 total)…
- Minutes 0-2: 27 Box Jump Overs (24/20)
- Minutes 2-4: 24 Sit-Ups
- Minutes 4-6: 21 Thrusters (95/65)
Scale as per your coach.
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d) ACCESSORY WORK:
- Accumulate 300 double unders
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e) POST-WOD RECOVERY/MOBILITY:
- Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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