Indoors Primarily
Warm-up
400M Run (ColdSub – .7 Mile Bike or 500M Row)
Then
2 Rounds
10 Scap Pull- Ups
10 Banded Pallof Press Right Side
10 Banded Pallof Press Left Side*
10 Hand Hanging Turn Around Each Side*
*Round 2 Hip Touches
MOD Warm Up
-Sub Rings for Bar Movements -Use Racks for Pallof Press
Or
-10 Scap Push-Up
-Use Racks for Pallof Press
-10 Banded Pull-Aparts for Hip Touches
Midline
3 Rounds
30s Each Movement
- Side-Plank Raises- R
- Side Plank Raises- L
- Plank-Ups
- Plank Hold
No Rest between movements
30s Rest after all of the movements.
WOD
1200m Run (Cold Sub 1500M Row or 2.2 Mile Bike)
Then
5 Rounds
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
Then
1200m Run
Run Sub- 1500m Row or 2.2 Mile Bike
Level 3- 5 strict pull-ups
Level 2- 5-15-30
Level 1- 5-10-15 Reps, 800m Run
ADV – 5 Ring Muscle Ups, 20 GHD’s per round
Extra Work
Squat Snatch
Work Up To Heavy-ish Single
Then
5-4-3-2-1
Squat Snatch
Does not have to be TNG
Rest as needed between sets