W.U.

8 MINUTES

MINUTES 1,3,5,7

  • 5 PUSH UPS
  • 5 SITUPS
  • 5 BODY SQUATS

MINUTES 2,4,6,8,

  • JUMP ROPE

Mobility

BANDED ARM STRETCH 

PVC PASS THROUGHS 

IRON CROSS 15 REPS

SPIDERMAN STRETCH HIP FLEXOR HOLDING MOVEMENT

W.O.D.

10 ROUNDS

  • 10 YARDS FRONT RACK BARBELL LUNGE WALK 10 YARDS (BARLBS-135LBS)
  • 5 REPS BACK SQUAT ON THE RACK M(95LBS-275LBS) W(BAR-135LBS)
  • 15 PUSH UPS
  • 15 WALL BALL M(20LBS) 10FT TARGET W(10LBS-14LBS) 9FT TARGET

 

COMPETITORS EDGE

  • GHD SITUPS 50 REPS
  • 30 PULL-UPS
  • 30 RING DIPS
  • 1000 METER ROW
  • 2 LAPS OUTSIDE OR 8 LAPS INSIDE