SKILL
Row 300 m
20 Leg Swings (10 ea direction)
10 Iron Crosses
10 Walking Lunges
20 Air Squats
10 Good Mornings
20 Jumping Jacks
10 Sit Ups
STRENGTH
Back Squats
Warm Up sets
5 @ 40%
10 Hollow Rocks + :45 sec Push Ups w 2 sec pause at top
5 @ 50%
10 Back Extensions + 3-5 Wall Climbs w/ 3 sec pause
5 @ 60%
10 V-Ups + :45 sec plank Hold
Working Sets
(rest/stretch 2-3 min btwn sets)
5 @ 65%
5 @ 75%
5+ @ 85% (goal is to max reps after the 5th rep)
(20 min cap)
WOD
14 min Ascending Ladder
3, 6, 9, 12,15, …
Burpee Box Step Up Over
Front Rack Forward Lunges (115/75)(95/65)(75/55)
AFTER PARTY
:30 sec of smashing Quads and Calves
