Warm-up
Partner Rowling
Round 1 – sit-ups
Round 2 – air squats
Round 3 – push-ups
Round 4 – ring rows/strict pull-ups
Round 5 – burpees
Mobility
Group mobility session
Strength
3 to 4 rounds
10 DB bench press
15 banded tricep push downs
10 hammer curls
15 GHD/weighted sit-ups
Just an all-around solid body building session to end the week and begin your weekend.
WOD
“The Great Hiest”
15 min AMRAP
600m run
30 KBS (53/35#)(44/26#)
Just a little running and swinging. One where you can keep moving no problem. Even your breaks should be short. Think about finding a pace you can maintain. This all starts with the first 600; when you walk in the door look at the clock. After your second one, how close were you to your first round. Start creating habits that will help you in some of these WODs.
