Warm-up
20 pulls on rower
20 jumping jacks
20 sit ups
15 pulls on rower
15 air squats
15 push ups
10 pulls on rower
10 spider mans
10 inch worms
Mobility
Grab a lax ball and sit on a box with the lax ball on your hamstring. Start low towards your knee and work your way up while repetitively extending your leg.
10 iron crosses
10 scorpion
10 candle stick stretches
Strength
Deadlift (5×5 building to 1×5 @75%)
WOD
“Smile back”
3 rounds
200m row
10 KBS (70/53#)(53/35#)
40 DU’s
20 box jumps (24/20”)
40 DU’s
10 KBS
200m row
Rest 3:00
Extra Credit
HSPU’s – Only sets of 3. Up to 30 working on setup and kip.
