Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
5 burpee broad jumps
10 kip swings
15 OH squats w/PVC
20’ bear crawl
Mobility
Banded hamstring and banded shoulder; quick yet effective
Strength
A1. Banded DB strict press – 4x8e w/1130
A2. Banded good mornings or GHD back ext. – 4×15
Make sure we understand the strict press has a tempo to it. Explode up, slow down.
WOD
“Recent Destinations”
15 min AMRAP
45 DU’s
15 RKBS (70/53#)
15 box jumps (24/20”)
15 pull-ups
Another straightforward workout. But unlike Saturday’s, this workout is going to require you to pace based on your ability, your comfort levels with specific movements, and ability to string reps together. Make a plan. Where to rest, where to push. Etc. Remember because they are prescribed as box jumps, people can step up but must reach full extension at the top.
