Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 5 @ 80% WOD: 25:00 AMRAP 10 Wall Balls10 Flag Push ups10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 8 @ 75% WOD: 25:00 AMRAP10 Wall Balls10 Flag Push ups, alt10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 5 x 3 @ Moderate weight WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: Roll out and more »
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