a) WARM UP:
- Row for 2 mins
- 20 second front rack stretch (banded)
- 15 front squats
- 20 second front rack stretch
- 15 banded strict press (step on band press above head)
- 20 second frog stretch
- 15 side plank rotations per side
- 1 minute bottom position front rack hold
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| b) STRENGTH:
Every Minute for 90 seconds for 8 rounds:
- 3 Position Squat clean: (1 high hang, 1 hang, 1 mid shin)
*bar is not to be dropped |
| c) WOD:
Every minute for 25 Minutes:
- 1) 12 V-Ups
- 2) 2 lengths sled pushes
- 3) 7 Push Jerks (P:115/85), Rx: 155/105, Rx+: 185/125)
- 4) 18/15 calories on the assault bike
- 5) REST MINUTE
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