Monday 8.15.22

WARMUP

10 min AMRAP

1 min cardio

10 walking lunges

10 banded side steps

5 Box Step/Jumps

5 Ring Row

3 Kip Swings

1-3 pull-ups

Then…

:30 Samson Lunge

:30 deep squat hold

STRENGTH

Split Squat (from the rack- neither foot elevated)

3×5 each

Then..

Find a heavy single for each side. Do not go to failure!

WOD

AMRAP 15 min

3-6-9-12-15… (add 3 per round)

Pull-ups

Box Jump Overs (Rx+ 30/24) (Rx 24/20) (Fit Jump to Plates)

200m Run after every round (Rx+ w/ sandbag)

OPTIONAL POST WOD

3×5-10

*add weight if you’d like

GHD Sit-ups

3×10-20