GROUP PREP
2 min cardio
Line Drills:
High Knees
Butt Kickers
Toy Soldiers
Cradle Stretch
Knuckle Draggers
Walking Samson Lunge
3 Squats + Broad Jump
Prying Goblet Squat 30 Sec
STRENGTH
Superset:
DB Toes up Romanian Deadlift (toes on a plate, isolating the hamstrings)
3×10
Bent DB Row
3×10-12
Alternating DB Curls
3×10-12
Overhead DB Triceps Extension
3×15
Side Plank Hold
3×1 min (30 sec per side)
WOD
Active Recovery @ about 70% effort (if you missed a day this week, feel free to go harder)
AMRAP 25
800m Run
50 Abmat Sit-Ups
40 Walking Lunges
30 Russian Twists 20/14
20 Box Step UPS (add weight if you want)
1:00 Plank
**Only sub a 1000m row IF you have a good reason. Otherwise scale the run to 400m or 200m, or walk as needed
MANDATORY MOBILITY – Rx for mobility today
5-10 minutes foam roll
OPTIONAL POST WOD
Accumulate 50-100 D Ball Cleans
Accumulate 100ft Sled Push + Pull
CrossFit Reserve 