Airdyne 3 minutes
Dynamic Stretching
2 x 10
AMRAP in 15 minutes
5 back squat @ 60% 1 RM
10 ring dips
Run 200 meters
Run 400 meters
Dynamic Stretching
2 x 10 sit-ups, squats
Strength
Front Squat 4 x 4
WOD
AMRAP in 12 minutes
10 medball cleans 20/14
5 pull-ups
3 push press 155/105
Run 400 meters
Dynamic Stretching
2 x 10 squats, sit-ups
Strength
Deadlift 4 x 5
WOD
AMRAP in 10 Minutes
3 box jumps 24/20
3 press 135/95
6 box jumps
6 press
9 box jumps
9 press
Continue to increase 3 reps each round until the 10 minute time cap
Run 400 meters
Dynamic Stretching
Mobility Assessment
WOD
“Base Line”
Run 400 meters
then
21-15-9 of
Push-ups
Air Squats
Sit-ups