a) WARM UP:
3 rounds:
Then grab a bar, warm up the step back lunges. |
b) SKILL:
STEP BACK LUNGE: 3 Sets of 12 (6 each leg) – bar on back rack
Rest 2:00
Rest 2:00
|
c) WOD:
Every 3:00 min x 4 Rounds:
Rest 1:00 between rounds * pick a weight that you could push press for 15+ repetitions unbroken, when completely rested |
d1) STRENGTH ACCESSORY:
3 Rounds:
d2) GYMNASTICS ACCESSORY: A. Every 30 seconds, for 2 minutes (4 sets) of: Donkey Kicks to Wall x 6-8 reps (https://www.youtube.com/watch?v=bXblG0E7uEg&feature=youtu.be) Followed by. . . Every minute, on the minute, for 2 minutes (2 sets) of: Mini Handstand x 15 reps (https://www.youtube.com/watch?v=x8qEKaUZTqs&feature=youtu.be) B. 5 rounds of:
Rest 2 mins between sets |
e) POST-WOD RECOVERY:
|