STRENGTH / FOUNDATION
8X1:00:
2 PRESS + 4 STRICT PULLUP (ACROSS)
*ASCEND ON PRESS OR ADD REPS AS NEEDED BASED
ON YOUR WEIGHTS AVAILABLE **ROWS IN PLACE OF PULLUP
WOD
NO CAP:
800M RUN OR 60/48 CAL ROW
30 POWER CLEAN 95/65 (RX+ 135/95)
30 LATERAL SQUAT THRUST
400M RUN OR 30/24 CAL ROW
20 POWER CLEAN
20 LATERAL SQUAT THRUST
200M RUN OR 15/12 CAL ROW
10 POWER CLEAN
10 LATERAL SQUAT THRUST
COOL DOWN
HOMEWOD
800M RUN OR 250 JUMPING JACKS
60 SINGLE HAMSTRING BRIDGES https://youtu.be/1SRO76rPQaA
30 SQUAT THRUST
400M RUN OR 125 JUMPING JACKS
40 V-UPS
20 SQUAT THRUST
200M RUN OR 65 JUMPING JACKS
20 BIRDDOGS
10 SQUAT THRUST