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