WARMUP
2:00 MIN MACHINE (10-12 MINS)
-_- THEN —-
10 ALT LIZARDS
10 DOWN WARD DOGS
5/5 BIRD DOGS
X2
MINI BAND —
20 MINI BAND SQUATS
40 MINI BAND LATERAL SIDE TO SIDE STEPS
20 MINI BAND GLUTE BRIDGES
20 CLAM SHELLS EACH SIDE
THEN..
STRENGTH
FRONT SQUATS (12-15 MINS)
-_- BUILD TO 60% —
EVERY 3 MINS X4
3 FRONT SQUATS @60%
2 FRONT SQUATS @67%
1 FRONT SQUAT @74%
DONT KNOW YOUR PERCENTAGE
START AT MOD AND 5 TO 1OLBS ON EACH SIDE AFTER
EACH SET
THEN..,
PREP WOD
2 QUICKS ROUNDS OF:
8 EB CLEAN & JERKS
:15 SEC HS HOLD + 5 HRPU
8 EB PWR CLEANS
8 KIP SWINGS OR RING ROWS
THEN..,
METCON
4 ROUNDS (15 MIN CAP)
4 CLEAN & JERKS @135/95
8 HSPU / PIKE / 10 HRPU
4 POWER CLEANS
8 PULL UPS**
** HARDEST VARIATION POSSIBLE
4 BMUS / 8 CTB / KIPPINGPULL UPS / CHIN UP
TRY NOT TO USE A BAND IF POSSIBLE