Warm-up 2 MINUTES ROW/JUMP ROPE/JUMPING JACKS/RUN 20 FRANKENSTEINS 20 AIRSQUATS 10 SIT UPS 10 PUSH UPS 5 INCH WORMS
BODYBUILDING BICEPS 3 SETS OF 21's WITH 2 DUMBELLS 7 BICEP CURLS TO 90 (BOTTOM HALF CURL) 7 BICEP CURLS FROM 180 TO 90 (TOP HALF CURL) 7 FULL BICEP CURLS
WOD: 53' SPECIAL (AMRAP - Reps) 5 INTERVALS OF 3 MINS DO THE FOLLOWING WITHIN EACH 3 MIN INTERVAL: 200 M RUN 15 SUMO DEADLIFT HIGH PULLS MAX PUSH UPS YOUR SCORE IS TOTAL NUMBER OF PUSH UPS
Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat 10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT
SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR
Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP PROGRESSIONS 3 X 10 SECONDS RING DIP HOLD 3 X 10 SECONDS ARMS LOCKE