A.
Dynamic Stretches
B.
5 Minute EMOM (Every Minute on the Minute)
10 Cossack squats
C.
For Strength/Technique
Sumo Deadlift
5-5-5
3-3-3
D.
5 Rounds for Max Effort
30 second max:
-hollow ups
-push ups
-air squats
E.
Static Stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 10 goblet step ups C. (For Strength/ Technique) Back Squat 1-1-1-1-1 @ 90% D. (4 rounds for time) 12 shoulder press (65/95 ; 85/115; 95/135; 105/15
A. Dynamic Stretches B. (For time) 100 pull ups 100 push ups 100 cal assault bike 100 med ball overhead sit ups 100 tuck ups (*partition as much as needed) C. Static stretches
A. Dynamic Stretches B. “Abi’s Bday WOD” (As many rounds as possible in 36 minutes) 10 ground to overhead 95/135 20 burpees 10 deadlifts 155/225 20 box jumps (*at the 20:00 mark; run 1 mile) Immediate
