WARM UP – MOBILITY
Big dynamic full body joint warm-up
Green band overhead, lat, front rack stretches
Calf, hamstring / hip stretches
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Review + warm-up: Barbell push press, kettlebell swings, and box jumps
WOD A
JACK
20 min AMRAP:
10 Push press 115/75lb
10 KB Swings 24/16kg
10 Box jumps 24/20″
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Last completed: April 22nd
WOD B
MORE FOR THE CORE
Complete for time with a partner:
50 Med ball sit-ups (20/14)
100 Alt. plank high fives
50 Med ball sit-ups
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– Both athletes sit-up at the same time, pass the ball each rep, touch ball overhead.
– Hand plank facing each other at an arm’s length away from each other and alt. R&L hand taps.
ACCESSORY
Cool down, roll, stretch, mobilize
and/or work on a weakness
