Warm-up
3 rounds with partner
200m run with light wall ball
10t wall balls with partner
10t sit ups with partner
*stipulation is you move, when your partner does. They squat in the wall ball, you squat in the wall ball.
Mobility
Banded oly wall stretch
Move into wall hamstring stretch
With a PVC
10 dislocates
10 good mornings (can use empty bar)
Strength
A1. Strict press – find a heavy single in 6 attempts
“Those that fail to plan, plan to fail.”
Example of a “plan” – 1×55%, 1×65%, 1×75%, 1×85%, 1×95%, 1×100+%
A2. Weighted sit-ups: 15 to 20
WOD
“Rumble in the Jungle”
Partner WOD
20 min AMRAP
200m run
20 wall balls (20/14#)
P1 does full round and then tags P2.
Cool Down
Spend 5 minutes in recovery mode
