30 squats
1000m
30 squats
1000m
30 squats
16:08

Warmup
MB toss
20 chest
20 OH
20 side

Strength
5 sets of 1-2-3; shoulder press, push press, push jerk (not split)
10-15 dips b/t sets

35 (5), 55, 65, 70, 75, 65. Red band

WOD
8min AMRAP
10 burpees
5 pull ups

RX. 6 rounds + 1 rep.

A. Back Squat at 30x1; 5,4,3,2,1
+ 3RFT
300m row
20 Walking lunges
10 Burpee Box Jumps, 24"
10 Thrusters, 45lb bar
15 Situps
Rest 2:00

A. 225, 265, 285, 305, 355
+ 3:45, 3:34, 3:44

“LINDA”
10-9-8-7-6-5-4-3_2-1
Deadlift 135
Bench 75
Clean 95

Bench Press
3/3/3
210/225/245

8min EMOM
7 KB Swing 2pd
7 SDHP
6 Burpee

Did 2rds w/ 2pd, then switched to 1.5 and saved 36 burpees to the end

Pre-WOD
• 5k (24:18)

WOD - 3 rounds
• 400m row
• 30 squats
• 21 pull-ups

Post-WOD
• 100 sit-ups
• plank (2:30)

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffs, 3-step takeoffs)
3xHigh Jump Takeoffs
30 minute Recovery Run
Gymnastics (1 Legless Rope Climb, Handstands, 2x5 Shoulders-to-Hands Deficit HSPUs )
Static Stretching (Cooldown)

10 rounds
5 skaters each leg
20 total 5# boxer punches (at round 6 i did 40 total)
20 ball crunches w 20# dumbbell
10 push press w bar
5 lateral grouchos
4 pull up (only made it 2 round bc of elbow) did reverse bench close grip last 8 rounds

t25 alpha total body

5 rounds

10 wallball (20 lbs)
10 box jump (24 inch)
10 kettlebell (45 lbs)