Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups with shoulder taps
1:00 plank hold
10 sit-ups
:30 hollow hold
Mobility
Quick mobility session
Strength
A1. DB floor press – 4×10
A2. 100’ DB uneven carry (1 DB locked out OH and 1 DB in the suitcase pos.)
A3. :30 side plank (each side)
WOD
“Dark Forces”
15 min AMRAP
20 KBS (53/35#)(44/26#)
20 box jumps (24/20”)
20 push-ups
250/200m row
Intended stimulus – you will have to take some breaks in this one so my challenge to you is to take planned breaks. Instead of taking time before getting into the movement, get some reps done and then take a scheduled break when you need to. This will control your rest time and help you keep moving. Which is the plan for today. Continuous movement with very little breaks. The two movements that you can stay unbroken with are obviously the row and box jumps. So between the KBS and push-ups, try to do them in 2 sets or less.
