Warmup: ROM, dynamic stretches, squat with torso twist, 5 jumping squats, 10 Russian Kettle bell swings, then 5 x :30 hard/:30 easy row or run WOD: 800m run then 5 rounds of 5 landmines, ea side 10 Push-ups 5 Sumo DL (135-165/95-115#) 10 Pull-ups 5 Single leg broad jumps, ea side finish with 800m run more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups WOD: 10 Min AMRAP 2 Turkish Get Up, each 20 Russian Kettlebell Swings 5 Burpees Rest 3 Minutes, then 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 15 push-ups Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups 10 Min EMOM: Odd: 5 Front Squats (95-125/55-95#) Even: KB 1-arm Snatch, 5 each side WOD: 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 30 push-ups Cooldown: Roll and stretch
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