WOD: Monday, February 4th, 2019

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Warm-up: Group Dynamic

  • KB Goblet squat tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute Per side

 

Strength: Back Squat (12-15 Minutes)

  • 5 sets x 5 Reps @60-65% of 1 Rep max

 

Workout: 20 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

  • Sumo Deadlift High Pulls (75/55)
  • Box Jumps (24″/20″)

*Every 3 rounds = 200 Meter Run 

*200 m run after rounds 6, 12, 18, 24

 

Cardio Option: 20 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

  • Atomic Sit ups (25/15)
  • Box Jumps (24″/20″)

*Every 3 rounds = 200 Meter Run 

*200 m run after rounds 6, 12, 18, 24

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations