W.U. 3 rounds of
- :30/:30 Spiderman Left and Right
- :30/:30 Samson Left and Right
- :30/:30 Pigeon Left and Right
- :30 x Straddle
Strength: AHAP (as heavy as possible)
Complete 6 sets of the following
- Thrusters 3L/3R with KB or DB
- Pistols or Pistol variations 3L/3R (No weight for pistols)
W.O.D “Jackie”
- 1000M Row or 800M Run
- 50 x Barbell Thrusters 45/30 (use 1 x DB if you have no barbell)
- 30 x Pullups or Ring Rows or Inverted pull position (use a towel)
ENDURANCE:
W.U
2 ROUNDS
- Lateral walk right 15 steps (band on ankles)
- Lateral walk left 15 steps
- Forward walk 15 steps
- Backward walk 15 steps
- 30 sec high plank
- 30 sec low plank
- 30 sec plank shoulder tap
- 30 sec hollow rock / hollow hold
1 min jump rope
W.O.D 40 MINS
2 Min Jump Rope
THEN TABATA
20 seconds on, 10 seconds off, each ex 4 mins (8 rounds)
- Burpees
- Walk out to plank push up
- Squat Jumps
- Flutter Kicks
REST 1 MIN
2 Min Jump Rope
THEN TABATA
20 seconds on, 10 seconds off, each ex 4 mins (8 rounds)
- Lateral Burpees over a towel
- Plank Jacks
- Jumping lunges
- Russian Twist
REST 1 MIN
2 Min Jump Rope
