Warm-up
90/90 Breathing
Squat & Reach 5×10 sec
Weightlifting
Back Squat
x8 @ 60%
x4 @ 70%
x3 @ 75%
x2 @ 80%
2×3 @ 85%
Metcon
AMRAP 10
Metcon (AMRAP – Reps)
Tabata
KBS
Burps
Dubs
Rest one round
Warm-up
Running Drills
2 Rounds
Band Assisted Hip Flexor Stretch
Band Assisted Lat Stretch
3 Rounds
Alternating Single Arm Hang x10
Alternating Plank to Pike Toe Taps x20
Jumping Jacks x30
WOD Movement Demo
Metcon (AMRAP – Rounds and Reps)
30 AMRAP
400m Run
Then
3 Rounds
15 Wall Balls 20/14
10 Pushups
5 Strict Pullups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#