W.U. 

  • Foam Rolling
  • 4 laps
  • Iron Cross 10 each leg
  • GrassHoppers 10 each leg
  • 50 push ups
  • 50 sit-ups
  • 50 Lunge jumps 25 left leg out in front 25 right leg out in front

MOB

18 Minutes Every Minute on the Minute EMOM 100 yard sprints 17-28 seconds *Have a good pace and take a deep breath to get that heart rate down.  Find a breathing pattern!!! 

W.O.D. 

100 reps Bench Press & Jump Rope every time you stop bench pressing.

  • M(95lb-165lbs) W(35lb-95lbs)
  • Every time you break the set 30 double unders or 100 singles

Cool Down

  • 4 laps
  • 500 meter row
  • Foam roll & Green Band Stretch