Warm Up
15/12 Calorie Row
20 Medball Lunges
15/12 Calorie Row
20 Hollow Rocks (Adv- with medball)
15/12 Calorie Row
20 Medball Thrusters
Midline
2 Rounds
30s work:10s Rest
Alternating Single Leg Jack Knife w/mball
Russain MB Twists
Plank on medball (forearms) ADV- toes on ball
Mobility
Glute Rolling
Pigeon Stretch
Strength
Front Rack Lunge
25ft x 5
Or
10 Steps in Place
WOD
3 Rounds
25/20 Calorie Row
20 Wallballs 20|14
Coach’s Note: The goal is to make this short, fast, and ideally unbroken.
ADV – 30|20
Extra Work
10-8-6-4-2
Deficit HSPU 4’|2”
5-4-3-2-1
Squat Clean 225|155
ADV – 6”|4”
*Scale to no deficit and scale weight as necessary for heavy singles.