WARM UP
7 Minutes – Alternating shuttle runs – split into 3 groups
- start from middle of turf
- must touch line at each turn
-then-
2 Rounds Empty Bar Warmup:
- 5 hang clean
- 5/5 SL RDL hang clean
- 5 push jerk
- 5 back squats
- 5 high pulls
- rest 1:00
MOBILITY
:60/60 SMR Glutes
:90 tactical frog
STRENGTH
5 Rounds Of:
- 8/8 barbell walking lunges (55/65)
- 12 db curl to OH press
- 7/7 KB windmill
- rest 1:00
WOD
“CHIPPER”
Buy In = 10 burpees
25 back squats (75/95)
10 turf width length side shuffle – holding medicine ball
10 med ball sit-ups
10 med ball push ups
20 back squats
10 turf width length side shuffle – holding medicine ball
10 med ball sit-ups
10 med ball push ups
15 back squats
10 turf width length side shuffle – holding medicine ball
10 med ball sit-ups
10 med ball push ups
10 back squats
10 turf width length side shuffle – holding medicine ball
10 med ball sit-ups
10 med ball push ups
5 back squats
Cash Out = 10 burpees