DATE – Friday
Warm-up: 2 rounds
50’ Bear crawl
15 Jumping jacks
50’ Crabwalk
15 Mountain Climbers
Mobility: Posterior chain floss
Pec stretch against a post / wall
WOD A) Four Alternating Sets: 20min
A1) Double KB Sumo Deadlifts x 8-10 (extended ROM – feet on boxes)
A2) Bench Press x 4-6
A3) Rope Climb x 2-3
-Rest 45-60s between movements –
WOD B) For time:
1500m Run
Rest 3min
1000m Run
Rest 2 min
500m Run
Score is total time to complete minis the 5 min rest
