Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
10 ring rows
10 kip swings
Mobility
Quick mobioity session and right into strength
A1. DB strict press; seated on the ground – 4x8e
A2. DB bent over row – 4x8e
Seated DB strict press requires a ton of core engagement. Legs can be straight or slightly bent but opposite hand should not be used for stability.
The bent over row can be done two ways, they can choose to do them either way. But they cannot make up their own way.
1. On a bench…
KB/DB in the right hand, right knee and left hand on the bench.
2. Standing…
Both feet on the ground left hand on a bench, right hand holding KB/DB.
Either way, your back should be super flat, and you should pull the weight to the rib cage without twisting.
WOD
“Leap of Faith”
E4:00 for 16:00
30 air squats
25/20 cals row
15 box jumps (24/20”)
Going to really challenge the confidence on the box. Buy the time you get there the legs are going to be tired. Since they are box jumps, you can obviously step up, but jumping is going to be much, much harder.
