Friday 4.2.21

GROUP PREP

Easy AMRAP 10min:
–8/6 Calorie Bike/ Row (moderate pace)
–10 Air Squats (quality)
–8 Ring Row
–6 Hand Release Push Ups

STRENGTH

Sumo Deadlift High Pull – barbell or KB

3 x 10

Kossack Squats (no weight or with DB)

3 x 5 each

WOD

AMRAP 15 min
25/20 Cal Bike or 400m Run (sub 30/25 cal row ONLY if a bike is not available)
10 Medball Clean + Wall Ball (20/14)
5 American KB Swings (Rx+ 70/50) (Rx 50/35) (Fit 35/25)

The medball clean/wall ball combo is a new movement for us. It’s going to naturally get your heart rate up and may feel a bit segmented at first which is fine. Try not to drop the ball after every rep but work to catch the ball, then return to the floor for the start of the pull with the clean.

MANDATORY MOBILITY

5 min Foam Roll

OPTIONAL POST WOD

Durante Core

5 Rounds:

10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest