Outdoors Primarily
Warm-up
1:00 Work/:20 Rest and Rotate
-Row Legs Only
-Moon To Sky
-Row Legs and Lean
-Bear In A Box To Front of Mat and Back
-Row Legs Lean and Pull
Then with bands
2 Rounds
With mini bands
– 10 Single Leg Deadlift with band around top of knees and using a barbell
– 5 Kneel Jump To Squat or 10 Jump Squats
– 10 Plank walk outs with a push up (5 in each direction) band around wrists
Mobility
Quad Barbell Mash
WOD
500m Row
21 Front Squats 135|95
500m Row
18 Front Squats
500m Row
15 Front Squats
500m Row
12 Front Squats
500m Row
9 Front Squats
Rx+- 155|105
Level 2- 115|75
Level 1- 95|55
Extra Work
10-8-6-4–2
Ring Muscle Ups
Box Jump Overs x 2 @ 27|24
100M Farmer’s Carry on the dashes 1.5’s|1’s
L4 – 5-1 Muscle ups (24”/20”)
L3 – Bar Muscle Ups or Banded Bar Mups
L2 – Ring Dips x 2
ADV – 30”/27”