FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)
Then…
A.
Three sets of:
Half-Kneeling Landmine Press x 8-10 reps each @ 2111
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
20 Alternating Dumbbell Snatches
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)
A.
Landline press @ 12.5kg on bar
B.
40 d/u’s (as per performance wod)
Alt db snatches & o/h lunges @ 17.5kf
Total rounds: 2 + 60