Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 perfect kip swings
5 strict pull-ups or 10 ring rows
10 banded plank walks (left then right)
5 pike push-ups w/2 shoulder taps
10 hollow rocks
Mobility
Quick group mobility session
Strength
3 rounds
100m farmers carry
20 GHD sit-ups
All American grunt work here. Make the farmers carries heavy and/or challenging. If you have been using the heaviest KB’s lately, switch it up and grab 2 plates. Grip work, like anything else, benefits from variety.
WOD
Scenic Overlook”
16 min AMRAP
600m row
3 rounds
4 strict pull-ups
8 strict DB press
12 DB squats
*add 100m to the row every round
After each row, you must complete 3 rounds of the 4/8/16 complex. The strict work is meant to slow you down so grab something challenging in terms of weight, but do not get something so heavy so that you have to break up each movement. Since this part of the workout is a little it slower and more deliberate pushing the row might be a good idea, but remember, every round you have to add 100m, so that pace might change a little bit.
