W.U. Coach’s Plan

Strength: 4 Rounds of

  • 10 x Weighted Step Up’s (5L/5R) use as heavy a weight as possible mix DB/KB
  • :30 sec Hollow Holds per running clock
  • Banded Shoulder Lateral Raises into OH Pull Aparts x 10 (thin red band)
  • 10 x Heavy Russian Swings ( heaviest you can go)

W.O.D for time complete the following in sequence

21-18-15-12-9-6-3 of

  • Box Jumps 24/20
  • American Swings 53/35

*Complete 3 x 8-Count Body Builders after each segment including the final 3