"ALTERNATE"
- WARM UP
- WOD
-
Post-WOD
- 100m Run at an Easy Pace
- 0:20 Knuckle Drags
- 0:20 Alternating Quad Stretch
- 0:20 Alternating Step Back Lunge + Rotation
- 0:20 Overhead Tricep Stretch (each side)
- 100m Run
- 0:10 Standing Straddle Stretch into Inchworm into 3 Push Ups
- 0:10 Standing Straddle Stretch into Inchworm into 2 Push Ups
- 0:10 Standing Straddle Stretch into Inchworm into 1 Push Ups
- 0:20 Active Spiderman
- 0:30 Plank
AMRAP 20:
- 2 Rounds of "Nate"
- 200 Meter Run
1 Round of "Nate" = - 2 Ring Muscle Ups
- 4 Handstand Push Ups
- 8 Kettlebell Swings (70/53)
*Score = Total Rounds + Reps
*1 Round = 2 Rounds of "Nate" + 200m Run
*100m Run = 1 Rep
COOLDOWN
MOBILITY
- 1:00 Banded Tricep Stretch
- 1:00 Lying Chest Opener Stretch
ACCESSORY
5 Sets Not For Time:
- 1 Rope Climb (15ft.)
- 30 Second L-Sit on Rings
- 50' Heavy Yoke Carry (Heavy 5 Back Squat)