Warmup: ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats
Rest 2:00 min between each exercise below.
Speed: 500 m row
Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished
Endurance: 1-set of max air squats in 2:00, rest must be done in the down position, if you rest for longer than :05 seconds set is done
Core Strength: Choose one, 1) max knees to elbows, 2) max toes to bar, 3) max hold front lever.
Strength: Back Squat
Warmup: 5/5/3 @ 40/50/60%
Work: 3/3/3+ @ 70/80/90% 1RM
WOD: 10 min AMRAP
15 KB swings (53/35#)
8 DB Bent Over Rows
Cooldown: wall stretch, roll out