WARM UP
Stick pass through
Push up
OH wall squat
Sit up
Back ext
Walking lunge
Leg swings
Push up
OH wall squat
Sit up
Back ext
Walking lunge
Leg swings
BUY IN
3-4 sets for MAX reps (to failure)
Plyometric Push-ups
(any variation where the hands come off the ground are acceptable)
(any variation where the hands come off the ground are acceptable)
SKILL
Overhead Squat
Box dips
Box dips
WOD
1200m run
12 Dips between two 30" boxes
9 OH Squat 115/75#
800m run
15 Dips between two 30" boxes
12 OH Squat 115/75#
400m run
18 Dips between two 30" boxes
15 OH Squat 115/75#
12 Dips between two 30" boxes
9 OH Squat 115/75#
800m run
15 Dips between two 30" boxes
12 OH Squat 115/75#
400m run
18 Dips between two 30" boxes
15 OH Squat 115/75#
CASH OUT
3-4 sets for MAX time (to failure)
Handstand or Pike holds
Handstand or Pike holds
MOBILITY
Quads and Shoulders
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