Warmup: 5 minute ascending: 1 burpee 1 slamball 1 high knees shuttle run … 2 burpees 2 slamballs 2 high knees shuttle run … Mobility: Stretch pecs and calves Lift: 5 rounds: dumbbell bench press 5/arm 10 incline pushups Stations: 800 m run 20 Dumbbell Snatches 20 Pushups 800 m
Relay Race Warmup: First person runs to first cone, back to wall, second cone, back to wall, third cone, back to wall. Partners do the same, one at a time. Then: 5 squats 5 jumping jacks 5 burpees Hamstring stretching Lift: 4 rounds: 6 dowel hinges 12 Good mornings WOD:
Warmup: 8 minute warmup: (start with an easy pace and build intensity over the 8 minutes) 5 shuttle runs 5 beat swings 5 bounding jumps 5 inchworms with a pushup WOD: 20 minute AMRAP: 10 calories rowing 10 box jumps 10 pullups / ring rows 10 situps with dumbbells at
Warmup: • 500m row • wrist circles • elbow circles 2sides • arm circles • over and back • arm rotations • triceps stretch side bends • torso rotations • bow and bend • hip circles • lying iron cross • scorpion • walking lunge and twist • spiderman lunge
Warmup: Shoulder Circuit: -foam roll shoulders and lats -lat stretch on ground, and pec stretch -scorpions -partner med ball throw circuit x 1 Technique Work: 3 rounds: Hollow body rocks x 10 Beat swings with technique balls (each round increasing complexity of pullups, still keeping technique balls in) 30 second
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