WARM-UP:

2 rounds:

200m row

10 Hand release push-ups

10 Ring rows

10 Hollow rocks

10 Back extensions or supermans

Then:

1:00 Twisted cross stretch/ side

https://youtu.be/sO26OBE6mcU

1:00 Box edge shoulder stretch

 

STRENGTH:

3 rounds:

Bench press x 5 reps

Supine pull-ups x 10-15 (place a barbell on a low setting across squat rack/rig)

https://youtu.be/Z2AteYWZ7dk

Rest 2 minutes

 

WOD:

20 minute EMOM: (5 sets)

  1. 20 Sit-ups
  2. 40 Double Unders
  3. 15 Russian Kettebell swings (70/53#)
  4. 15 Burpees

___

 

LEANFIT:

5 rounds for time:

15 back extensions

25 sit-ups

15 burpees

400m run

rest 1 minute

 

DE:

7 rounds for time:

15 back extensions

25 sit-ups

15 burpees

400m run

rest 1 minute

Media:
Thursday WOD, March 8, 2018