WARM UP – MOBILITY

Big dynamic running warm-up + banded shoulder activations

Pre squat hip/ankle openers and hanging/beatswing/kipping prep.

Review air squat & kipping/C2B pull-up technique and prep for WOD

WOD A

SIR CHARLES

Complete for time:

1000m Run (2 laps)

directly in to 5 rounds of:

10 Chest to bar pull-ups

30 Air squats

directly into 1000m run

Rx = body weight

Adv = 20/14lb weight vest (if you have one)

(workout courtesy of CompTrain)

ACCESSORY

3 rounds:

8-10 Dumbbell bench press

20-30 Banded seated rows (wrap band low around post)

– rest 2 min between rounds

— and/or —

Crossover Symmetry Recovery

Mobility work of your choice

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