Warm Up :
2-3 Rounds :
10sec Straight Leg Hold (Each Leg)
5 Tuck-Ups
20sec Samson Stretch (Each Side)
5 KBS (R) Light
Strength :
3 Sets :
6 Deadlifts (3sec Down)
15-20 Hanging MB Hamsting Curls
1min Rest
20-30sec Hollow Body Hold (Weight If Needed)
Metcon :
7min AMRAP :
7 Box Jumps
7 Burpees
7 Ball Slams 10/6
Rest 3min
For Time : The Number Of Rounds That You Did (7min Time Cap)
Home WOD:
Warm Up :
3-5 Rounds :
20sec Pigeon Stretch (Each)
10 Hollow Rocks
10 Shoulder Taps
Metcon :
10min AMRAP :
12 Hang Squat Cleans
12 Tuck-Ups
12 SDHP
10min AMRAP :
12 Thrusters
12 Lateral Jumps Over The Objects
12 Swings
