A) Warm-up
Limber 11
*Choose your favorite aspects of this warm-up and run through this for 15:00. This will include mobility
Included in Warm-up
B) Strength
Wide Stance Box Squat: 8 x 3 @60%, every 60s.
– Same as two weeks ago.
C) Conditioning
“Oceanside”
4 RFT:
15 Box Jumps w. step down (24, 20)
30 Wallballs (20, 14)
15 C2B Pull-ups
L3: (Regular Pull-ups)
L2: (20, 15) (14, 10) (Band Assisted Pull-ups)
L1: (20, 15) (10, 8) (Ring Rows)
15:00 Cap
E) Extra Credit
GHD Back Extensions: 3 x 10-15 (squeeze glutes at top for 1 ct). Rest 60s.
or Accumulate 3:00 of X-Band Walks