Warm-up
Spend 2 minutes on a rower
Then, 2 quick rounds
10 wall balls
10 hanging knee tucks
10 ring rows
Mobility
Quick mobility session
WOD
“Our triple 3”
3 rounds; AFAP
1000m row
100 DU’s
100 air squats
35 min time cap
Long, cardio sweat session. Very approachable for most as long as you keep moving. In order to finish, each round must take less than 12 minutes. So scaling the actual reps and/or distances should be done based on timing. Think about where you are going to get held up and talk to a coach.
Accessory Work
Banded high pulls – accumulate 100
Banded tricep push-downs – accumulate 100
Banded ab pull-downs – accumulate 100
