Warm Up:
Warmy
1 Suicide
10 barbell bent over row (bar weight only)
10 knee to elbow push up’s how to K2E push up
1 x 25yd Sideways Shuffle sideways shuffle
1 x 25yd stepping hamstring stretch stepping hamstring stretch
1 x 25yd lunge with twist lunge with twist
10 burpees
Weightlifting:
Push Press 5RM; 4 x 5 @ 90% of 5RM
15 min time cap
Xfit WOD:
Six rounds for time of:
Plank slide, baseline to baseline then press 45#/35# plate back to partner
12 Push presses (115/75)
12 Box jumps, (24″/20″)
12 Sumo deadlift high-pulls (95/65)
Pull up work;
5×10
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