Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 air squats
10 push-ups
5 strict pull-ups or ring rows with a pause
Mobility
Group mobility session
Strength
4 rounds
5 DB push press
10 DB stiff-legged deadlifts
50’ crossbody carry each arm
Plank hold complex
*complete :30 in plank and :15 on each side, all on elbows.
WOD
“Elevate your Game”
5 rounds
1 minute at each station
DB hang clean and jerks
DB step-ups
Cals AB
Rest
Intended stimulus – minute intervals pretty much do the pacing for you, however going unbroken the whole minute might prove to be disastrous, except for the assault bike, you have to spend the whole minute moving on the assault bike. So even though you will be working for a minute at a time, find a place in those minutes to take a scheduled break. But be careful, do not put your DB’s down too close to the end of the minute, you will lose valuable time.
