WOD
Warm-up
Dynamic Stretch/Warm-up
3 Sets
20 Lateral Hop Over DB
12 Alternating Push-up to Pike Toe Touch (L+R=2)
12e/side DB Side Plank Powell Raises (5-12#)
Strength
3-4 Sets
10-12 Ring Face Pulls* or Banded Face Pulls*
20 Alternating Seated Pike Leg Lift
100′ KB Suitcase Carry (e/side) AHAP
*elbows high (above shoulder height) and knuckles next to your ears – focus on pulling apart and squeezing your shoulder blades together
Conditioning
For Time:
20-15-10-15-20
Push-up
DB Anchored Sit-up
*30 Double Under at the end of each round
Minimize any swinging/kipping with the arms on the sit-ups.
Mobility
(Optional: if time permits) – Hold each stretch for :30-1:00
- Kneeling Tricep Stretch
- Child’s Pose w/ Lat Stretch (ea/side)
- Low Dragon Stretch (e/side)