May 31, 2023 – Performance and Fitness

  • WOD
  • June 3, 2023
  • (0)

Warm Up:

One set of:
Assault Bike x 5 mins at moderate pace

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1

Four sets of:
Dumbbell Shoulder Press x 8 reps
Rest 15-20 seconds
Barbell Skull Crushers x 10-12 reps
Rest 30 seconds
El Pigeon Stretch x 60 seconds each side
Rest 30 seconds

Against a 4-minute running clock….
400 Meter Run
12 Dumbbell Box Step-Overs (50/35 lb DBs)
Max Reps of Wall Walks

Rest 2 minutes and repeat for a total of three (3) sets.

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