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GENERAL WARM UP 5-15minutes
1 Round:
–1min Row or Bike
–10 Bootstrapper
–8 Med Ball Deadlifts
–8 Med Ball Squats
–8 Med Ball Push Press (High Target)
–:20sec Side Plank (right)
–:20sec Side Plank (left)
1 Round:
–1min Row or Bike (faster pace)
–10ea Straight Leg Bear Crawl
–8 Med Ball Deadlifts
–8 Med Ball Squats
–8 Med Ball Push Press (High Target)
–:20sec Side Plank + Reach Through (right)
–:20sec Side Plank + Reach Through (left)
Row 5k For Time:
Every 3 min complete 10 Wall Ball (14/10) to a 12’/10′ target
Goal: No more than 10 full rounds to complete the 5k
10 Rounds For Time Scaled Version:
Row 2 min for meters
10 Wall Ball (14/10)
10 Rounds For Time Minimal Gear Version:
Run 400 meters
10 Wall Ball (14/10) to a 12’/10′ target
10 Rounds Bodyweight Version:
Run 400 meters
10 Lunge, Lunge, Squat
Pigeon Stretch:
:90 sec/side
Eccentric Cossack Squat:
2 x 6/side w/ :06 sec lowering
