Primer:
200M Run
60s Glute Bridges
200M Run
60s Single Leg Glute Bridge
200M Run
60s Good Mornings
200M RUn
60s Goblet Squats
WOD: Groundhog Day
600M Run (up the hill)
50 KB Swings @ 70/53
400M Run (lap)
15 Ring Muscle Ups
200M Run with Kettlebell
15 Ring Muscle Ups
400M Run (lap)
50 KB Swings @ 70/53
600M Run
No Ring Muscle Ups:
600M Run (up the hill)
50 KB Swings @ 70/53
400M Run (lap)
15 Devil Presses @ 50/35
200M Run with Kettlebell
15 Devil Presses @ 50/35
400M Run (lap)
50 KB Swings @ 70/53
600M Run
Dumbbell Version:
600M Run (up hill)
50 Single DB Clean and Jerks (Alternate Every 5)
400M Run
30 Weighted Jumping Squats @ 50/35
200M Run with Dumbbell
30 Weighted Jumping Squats @ 50/35
400M RUn
50 Single DB Clean and Jerks (Alternate Every 5)
600M Run (up hill)
Bodyweight:
600M Run
50 Push Ups
400M RUn
30 Lunges (each leg)
200m Run
30 Lunges (each leg)
400M Run
50 push Ups
600M Run
Bulletproof Shoulders:
600M Run
50 Renegade Rows (25 each side)
400M Run
30 Goblet Squats
200M Double DB Farmers Carry
30 Goblet Squats
400M Run
50 Renegade Rows (25 Each Side)
600M Run