Warm-up
Spend 2 minutes in Z1
Then, 4 min AMRAP
10 push-ups
10 kip swings
10 ring rows
25’ bear crawl
Mobility
Banded shoulder and rotator cuff prep
Strength
Bench press – 5.4.3.2.1
Start at 70% and jump 5% each set
WOD
“Spammie”
50.40.30.20.10
Thrusters (45/35#)(35/20#)
Sit-ups
Complete 12/10 cals AB after every round
Intended stimulus – go for broke here. Try to hold on to the bar as long as you can. Each round ends with a row for half the number of calories. For example, round 1 is 50 empty bar thrusters, 50 sit-ups and 25 cals on the rower.
*if you drop an empty bar, you have to start the set all over again.
