Warmup
TABATA
PLANK
BACK SUPPORT
Test
Find 1 RM BENCHPRESS
WOD 3 rds goal ( 6:30-7:30) per rd
Every 10 min
50 Ab mat sit-ups
30/22 cal ass
50 wall balls 20/14
Level 2
35 ab mat sit-ups
20/15 cal ass
35 wall balls
Subs
35/28 row / ski / erg
warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs
STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%
HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu
