Mobility:
Pigeon | Lizard | Child’s Pose
Primer:
300M Run | 30 Alternating Lunges | 30 Russian KB Swings | 30 Sit Ups
200M Run | 20 Alternating Lunges | 20 Russian KB Swings | 20 Sit Ups
100M Run | 10 Alternating Lunges | 10 Russian KB Swings | 10 Sit Ups
WOD: Hellhole
50 Devil Presses For Time @ 50/35
2-2-2-3 Interval Style
35 Double Unders
5 Lateral Burpees
Max Devil Presses
Barbell Version: Burpee + Power Snatch @ 115/80
Odd Object Version:
35 Double Unders + 5 Burpees then
Burpee + Ground to Overhead
Bodyweight:
35 Double Taps + 5 Lateral Burpees
2 Lunges + 1 Jumping Squat (arms over head)
*75 Reps is the target
Bulletproof Shoulders:
35 Double Unders +7 Top Up Burpees
Max Double DB Thrusters @ 35/20