"OPENING UP"

  • 0:30 Box Step Ups
  • 0:30 Active Samson
  • 0:30 Lateral Box Step Ups (switch at 0:15)
  • 0:30 Active Spiderman
  • 0:30 Box Step Overs
  • 0:30 Downdog
  • 0:30 Pigeon Pose (each side)
  • 0:30 Alternating Side Lunge
  • 0:30 Russian Baby Maker

 

SQUAT THERAPY

  • 5 Eccentric Squat Therapy Squats (0:05 on the way down)
  • 10 Squat Therapy Squats (no tempo)

AMRAP 15:

  • 10 Wall Balls (9/6)
  • 15 Burpee Box Jump Overs (24"/20")
  • 20 Wall Balls (9/6)
  • 15 Burpee Box Jump Overs (24"/20")
  • 30 Wall Balls (9/6)
  • 15 Burpee Box Jump Overs (24"/20")
    ...
    Add 10 Wall Balls Per Round


    *Score = Rounds + Reps

    Example Score: if an athlete completes the round of 40 Wall Balls + 15 Burpee Box Jump Overs and completes 10 Wall Balls into the round of 50 . . . their score would be 4 + 10.

COOLDOWN 

MOBILITY

  • 1:00 Elevated Spiderman on Box (each side)
  • 1:00 Elevated Pigeon Pose on Box (each side)

 

ACCESSORY

Strict Press:

  • 5 Reps @ 40% 1RM
  • 5 Reps @ 50% 1RM
  • 5 Reps @ 60% 1RM

 

For Time:

  • 400 Meter Sandbag Run
  • 50 weighted sit ups or GHD Sit-ups
  • 400 Meter Sandbag Run
  • 35 weighted sit ups or GHD Sit-ups
  • 400 Meter Sandbag Run
  • 20 weighted sit ups or GHD Sit-ups