Warm Up:
Warmy (this will be cut in half, not down and back) then…
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:
Front Squat; 4×3 @ 90% of 3RM – if you don’t know your 3RM use your best judgement.
Take 3-4 warm-up sets then start lifting your 90% weight, take 2 minute breaks between sets.
Xfit WOD:
100 DU’s (3:1 singles) – both partners working at the same time.
Clean ladder (from the ground);
10 reps (75/55)
8 reps (95/65)
6 reps (115/75)
4 reps (135/85)
2 reps (155/95)
then…back up the ladder starting at 4 rep set.
Finish with 50 wall balls/partner
Pull up work;
5×10
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