WARM-UP: (10mins.)
Plyometric Training
100 Double Under
Inchworm Complex 3x
Rocket Jumps 3×6
Split Jumps 3×6
Prancing 3x6ea
Galloping 3x10ea
Fast Skipping 3x10ea
Ankle Flip 3×12
Back Extensions 3x6ea
Shoulder/Wrist Mobility
Strength: In 25min:
Back Squat 5/60%, 5/70%, 6×6/80%
GHD Sit-Ups following each set of back squats)
METCON: OC ThrowDown WOD #3 AMRAP 20
4 Muscle Ups
6 Overhead Squats
9 Toes 2 bar
Weights and Substitutions
Men (135#)
Scaled Men (95# and 3 Muscle Ups or 1-3x PUs & Dips)
Women (95# and 3 Muscle Ups)
Scaled Women (65# and 6 Chest to bar pull-ups, or 1-3x PUs & Dips)
Auxiliary: In 15min:
Band Bench Press 5/40%, 5/50, 10×3/60%
Med Ball Shots 12×5
(perform 1 set of med ball passes immediatelyfollowing each set of bench press)
In 15min:
BOR 5/40%, 5/50, 10×3/60%
Scoop Toss 12×3
(perform 1 set of scoop toss immediately following eachset of BOR)
Cool Down (10-15min)
BB Curls 3×12
BB Skull Crusher 3×12
Static Stretching (5-10min)
