"SQUARE UP"
- WARM UP
- WOD
-
Post-WOD
0:20 of. . .
- Jumping Jacks
- Arm Circles Forward
- Arm Circles Backward
- Horizontal Arm Swings (across the chest)
- Alternating Overhead Tricep Stretch
- Knuckle Drags in Place
- Alternating Quad Stretch
- Active Samson
- Empty Barbell Strict Press
PART 1: PUSH JERKS
- 5 sets of 3 Push Jerks
*Score = Heaviest Load
PART 2: "SQUARE UP"
4 Rounds For Time:
- 400 Meter Run
- 8 Shoulder to Overhead (84/61)
- 16 Box Jump Overs (30"/24")
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Seated Quad Stretch
ACCESSORY
On the 3:00 x 4 Sets:
- 500/450 Meter Ski Erg
- Max Distance Dumbbell Farmer's Carry
Dumbbells: (32/22.5)'s
-Score total distance in meters