Warm up Runners warm up Michael Phelps 3 mins Cardio Abs Circle 1 min Hang 3x8 Power Snatches Squat pro WOD 12 Back Squats 6 Hand Stand Push ups 6 jumping Lunges Run 1 lap Then, Rest 1 min 24 KB Swing
Warm up Stretching: Michael Phelps 1 min seated hamstring 1 min Hip Thrusters 1 min dkOH KB Walk 1 min Hand 2 mins bicycles 1 min Hollow Ricks PVC 4 x 6 rep power cleans WOD 12 min EMOM Alternate: 1
Warm up 3 mins cardio 3 mins bands/static 1 min hang 1 min squat hold Abstractor PVC THRUSTER pro WOD 4 Rounds of: 12 Thrusters (65/95) Run 2 laps 12 Devil dogs 4 Burpee Box jumps
Comments