WARM UP
Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings
Hurdlers
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings
Hurdlers
SKILL
OH Squat
or
Burpee
or
Burpee
BUY IN
Strict Press
5 reps @ 65% 1rm
5 reps @ 75% 1rm
AMRAP @ 85% 1rm
5 reps @ 75% 1rm
AMRAP @ 85% 1rm
WOD
14.2 (for those who have not done it or athletes looking to re-do)
or
3 rounds for time
800m run
20 burpees
800m run
20 burpees
CASH OUT
Recover
MOBILITY
Chest , Shoulders and Hip flexors
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