Warm Up: 2 Rounds
250m – 15 Three Way Wrist Rockers – 10 Spider Lunges – 10 Cobra Press
Workout: For Time
Rx Option: (22.5/15 & 42.5/30 & 24/20”)
21 – 15 – 9: Devil Press
Squats
21 – 15 – 9: Press Ups
Front Racked Lunges
21 – 15 – 9: Burpees
Box Jumps
Scaled Option: (15/10 & 30/20 & 20/16”)
21 – 15 – 9: S/A Devil Press
Squats
21 – 15 – 9: Press Ups
Front Racked Lunges
21 – 15 – 9: Burpees
Box Steps
Into:
Strength: EMOM
Squat Snatches
7 x 1
Power Snatches
1 x Max Reps
5k Challenge
Intervals
x 3 Sets
x 4 Sets
x 6 Sets
See App for Details
Mobility / Cool Down
Hip Flexor Stretch
Butterfly Groin Stretch
Happy & Angry Cat
Lat Stretch Bench
WP Tricep Stretch
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