a) WARM UP:
- 3 min row, ski erg, air bike
3 Rounds:
- 5 push ups
- 5 arm circles per direction
- 5 Cossack squats per side
- 5 sit ups
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| b) STRENGTH:
3X Superset:
- 8 single arm bench rows (db/kb) – pick a weight you can do 8 reps
- 6 ring roll outs
- 4 negative pull ups – hold at the top as long as you can for each rep
Rest 1:30-2:00 per round
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| c) WOD:
10, 9, 8 down to 1….
- Bench press (BW for men, ¾ BW for women)
**Between rounds, 1 rope climb and 1 heavy sandbag bearhug carry for 1 length of the gym
Time cap: 22 mins
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| d) ACCESSORY WORK:
5 rounds:
- 10m handstand walk (or 2 wall walks)
- 30 DU
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e) POST-WOD RECOVERY:
- 2 min Roll T-spine
- 2 min couch stretch
- 2 min roll your feet
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