Outdoors Primarily
Please do not park in the lot
Warm-up
300m Run
-Then-
With a long band
2 Rounds
40s On|15s Off
-Banded Presses
-Bandy Side Steps
-Bandy Pull Aparts
-KB Swings*
-BB Thruster
*Russian the 1st Round, American the 2nd Round
Mobility
Banded Hamstring Stretching
Strength
E2MOM12
Tempo Front Squat
3-3-X-1
2 Reps
WOD (15 Minute Cap)
2 Rounds
20 Thrusters 95|65
300m Run
20 Kettlebell Swings 2|1.5
300m Run
Level 2 – 75|55, 1.5|1
Level 1- 55|35, 0.75|0.5
Extra Work
10 Ring Muscle Ups
100 Air Squats
10 Ring Muscle Ups
100 Calorie Row
*Muscle ups can be scaled down to 7 or 5 or modified with Bar Muscle Ups or 2x C2B pull ups. Ideally this workout is down in the 12-15 minute Range.