Warm up:
walk/jog 2 laps or 3 mins on bike/Row
stretch hips (hip circuit)
3 min AMRAP OF:
3 Push ups5
3 sit ups
3 Air Squats
WOD (Partners)
3 Rounds of
15 Tire Flips (together)
20 OH Med ball throws (6 ft)
25 wall Balls (5’s)
30 DB Snatches (35/50)
35 Push ups
40 High Knees
* 25 min Time Cap
Warm up JJ’s, T’s, pogos, lunges Michael Phelps Runners warm up: skips, etc 25 Bicycles 25 Russian Twists hips push aways PVC SKILL TABATA push ups Tabata Lateral raises WOD 9 Rounds, 1 min each movem
Skill 1 rd Ab circle strict Shoulder Press (70%) WOD 18-15-12-9-6-3 Dead Lifts (135/185) KB Swings (35/53) KB Goblet Squats Monkey Jumps
Warm up jj‘s T’s pogos, lunge/reach, k n A 2 Rounds of: 5 Inch worms 10 Hip extensions 10 Push aways 10 Mountain Climbers Hips PVC Skill 1-arm row 3x8 each arm Bent Over Row 3x8 WOD Buy in: 1 min Bicy