Warm Up
Repeat For 5 Minutes
30 Plate Hops
20 Seconds Per Side Plate Pinch Hold
20 Mountain Climbers
Push Press
Every 1.5 Minutes On The Minute: Building Weight Or Work Technique
3-3-3-3-3-3
Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
30 Seconds Farmer Hold Per Side
5 Sit Ups
WOD
5 Rounds ~ 20 Minute Time Cap
COMPETITIVE
300m Run
100m Single Arm Farmer Carry (50/35)
20 Sit Ups
PERFORMANCE
1000m Row
100 Goblet Lunges (25/15)
LIFESTYLE
200m Run
100m Single Arm Farmer Carry
10 Crunches
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side