WARM UP
Coach Stretch
Foam Roll Lats
200m RUN
-then-
2 RDS
10s Bar Hang + 5 Scap Pull Ups
5 L/R dumbbell upright row
5 Push-Up to Toe Touch
10M walking high knee pulls
30s Bike/Row
Skill / Strength
4 x 6 (per leg)
Front Rack Box Step Ups
light/moderate load
*no more than 20" box or below knee
**avoid pushing off the ground
***focus on the elevated leg
Superset:
3-6 Strict Pull Ups
WOD
3 RFT
300m Run
15 SDLHP, 95/65#
15 HSPU
TC: 15 MINS
Post WOD Accessory:
50 Alternating V-Ups or Alternating T2B