2 April 2020
Warm-up: 500m Row, 3 sets: 10x Push up with rotation, 20m Bear crawl, 15x Hollow rocks. 500m Row.
Strength: Strict Press : 7-7-5-3 (increase load with each reduction in rep count) then 1 set of 10-12 reps at 75-80% of first set. or if you only have dumbbells, accumulate 50 DB Strict Press.
Stamina: 4 Rounds, not for time: 12x Renegade Row, 100m Double arm KB Front rack carry, 15x Ring Push up.
WOD: 5 Rounds, for time:
- 200m Sprint
- 15x Wall Ball (20/14)
- 30x Double under (60x Single unders)
- 10x Toes to bar or V-ups or Toes to Pole
Cool Down: Running, 10 Rounds: 50 seconds Moderate pace, 10 seconds Hard pace.