Warm-up:
2 Rounds of:
- Row 250m
- 15 GHD
- 10 Pullups
- 15 GHD
- 10 Pullups
- 10 Pushups
- 5-7mins individual focus areas as desired
- 5-7mins individual focus areas as desired
WOD:
25 minute partner workout:
Complete as many rounds as possible in 25 minutes of:
- 45-lb. thrusters, 25 reps
- 25 burpees
- 45-lb. sumo deadlift high pulls, 25 reps
This is an “I go, you go” format where partner A. completes the thrusters, then partner B. completes thrusters. A does burpees, then B. A does SDLHP, then B.
Post rounds completed to comments.
Complete as many rounds as possible in 25 minutes of:
- 45-lb. thrusters, 25 reps
- 25 burpees
- 45-lb. sumo deadlift high pulls, 25 reps
This is an “I go, you go” format where partner A. completes the thrusters, then partner B. completes thrusters. A does burpees, then B. A does SDLHP, then B.
Post rounds completed to comments.
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!