WARM UP
Coach Stretch
Hamstrings and Shoulders
200m Warm-Up Run
THEN:
3 RDS
10 Dead Bugs (weighted)
8 Weighted Good Mornings
5/side DB Press
8 Yoga Push Up
20 DUs/SUs
Skill / Strength
"Anaerobic Capacity"
4x100m Sprints (each)
partners alternate 100m sprints for a total of 800m
Modification:
Bike Sprints :20s on / :10s off
x10 times (5 MINS)
*nasal breathing
Partner WOD
CHIPPER
FOR TIME
Split Reps with Partner
100 DUs/SUs
90 Air Squats
80 Ab Mat Sit Ups
70 KB Swings, 53/35#
60 HSPU (Scale: any Push Up Variation)
50 Deadlifts, 155/105#
40 Hang Power Clean, 135/95#
30 Push Press, 115/85#
20 Burpee over Bar
10 BMU/RMU (Scale: Any Pull Up Variation)
TC: 25 MINS