Warm-up:
10. Cal machine
20 90/90 Switches
10/side fire hydrants
10. Medball Squats
10, Medball Pushpress
10. Medball Thrusters
10. Sprawls
20 sec dead hang
Benchmark/Hero Saturdays (WOOD)
5 Rounds of (30 min cap including rest)
400m Run or 500/400m Row
10 Burpee box jumps, 24/20
10 Sumo Deadlift High Pull 95/65
10 Thrusters 95/65
- Rest 1 minute-
Warm-up: 10 Cal machine 20. Alternating scorpion stretches 8/side Dumbbell Windmills 8 IYTS Banded 7s 1 min plank hold Wrist prep...
Warm-up: 10 Cal machine 20 90/90 Switches 10 Pass thrus1 10 Dislocates 20. Shoulder Wall slides 10. Slow Cat cows 5/side perfect stretch...
Warm-up: 10. Cal machine 20 90/90 Switches 10. Cat cows 20. Alternating dead bugs 10. PVC Passthrus 10. Dislocates 5/side Perfect Stretch...
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