| a) WARM UP:
3 Rounds:
- 10 jumping jacks
- 5 burpees
- 5 squats
- 5 push ups
- 5 ring rows
Finish with a discussion on the kb swing – technique and hinging pattern |
| b) WOD:
For time:
- 80 Double Unders
- 80 Air Squats
- 800 m Run
- 400 m Plate Carry Run (45/25)
- 40 Kettlebell Swings (70/53)
- 25/18 Calorie Row
|
c) RECOVERY WITH SKILL WORK:
- 15:00 Recovery Paced Row, Air bike, ski erg (conversational pace)
*Every 3:00 (On the 3/6/9/12) – “X” Strict Handstand Pushups (scale: 10 seated db presses)
X is an estimate somewhere between 30-40% of your best set. |
| d) ACCESSORY WORK:
3 sets not for time:
- 10 dumbbell bicep curls (choose a weight)
- 20 Glute Bridges – empty bar
- 20 Back extensions on GHD
|
e) POST-WOD RECOVERY:
- Hamstring, calves and lats rolling
- Couch stretch
- Calf stretch
|
