Primarily Outdoors – Parking Lot will be used for Fitness
Warm-up
400M Run
-Then-
12 – 9 – 6
Front Squat*
Push Ups
Strict press
Accessory
Mini Bands – Static Hold at the Top
½ Tabatas (no rest between movements)
1. Glute Bridges
2. Clamshell R
3. Clamshell L
4. Glute Bridges* (again)
5. Arnold press- Hold Overhead
*can sub single leg here
WOD -30 min cap
1200m Run
30 Thrusters 115|75
60 Bar Facing Burpees
30 Thrusters
1200m Run
Level 2- 95|65, 20 Thrusters, 40 Burpees
Level 1 – 75|45, 15 Thrusters, 30 Burpees
Extra Work
4 Rounds
10 Handstand Push Ups
15 Toes to Bar
10 DB Shoulder to Overhead 2×50|35
15 GHDs