-Warm Up-
500m row (2 min cap) into..
2 rounds
50 plate hops
40 mountain climbers
30 jumping jacks
20 plate ground to overhead
10 shoulder openers
-Strength/Skill-
EXTENDED WARM-UP
3 SETS*
4 Strict Press
+
4 Push Press
*:02 pause at the top of each rep.
Superset each set with 20 Glute Bridge-Ups.
SET 1 – Empty Barbell
SET 2 – Building Weight
SET 3 – Workout Weight
-WOD-
For time : 25 minute cap
1000m Row
800m Run
50 KB Swing
40 Push Press
500m Row
400m Run
25 KB Swing
20 Push Press
53/35 115/75
35/26 95/65
*scale as needed
