Use as warm up…
30 Lateral Kick Throughs https://www.youtube.com/watch?v=Lc0F73edCMo
30 Sit Ups
20 Lateral Lunges or Cossack Squat
30 SL V Up
Functional Pumps
3 Sets
6/6 Tall Kneeling Filly Press (Control the negative portion)
2-2-2 Mixed Grip Pull Up (Weighted if possible) 6 total Reps, drop from bar every 2
10-15 DB Pull Overs on Bench
WOD
3 sets
6 HSPU or 9 dips or 12 Bench Dips
12 KB Gorilla Rows (6/6) @53/35
36 Double Unders or 36 Toe Taps on KB
Immediately into
3 sets
8-12 Ring Rows
8-12 Crush Grip Floor Press w/ KB
8 KB Pull Throughs
For time and Quality
Landmine Finisher (EXTRA Love) Most likely on own as there will not be enough time in class
1-2 ROUNDS NOT FOR TIME
20 Landmine Half Kneeling Press R
20 Landmine Half Kneeling Press L
20 Landmine Meadows Row R
20 Landmine Meadows Row L
15 Landmine Turkish Sit Up R
15 Landmine Turkish Sit Up L
*keep the load quite light
**Might use three different weights