Warmup
400m row
100' grapevine
50 sit ups
20 Back ext
10 pull ups
10 Box Jumps
10 Push ups
Mobility
Slow roll on calves, hams, and glutes.
Use a lax ball when needed.
Strength
Off
WOD
Lumberjack 20
For Time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
For Time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Endurance
20 min easy or hike, ruck, bike or anything else. Get out and enjoy the day. More work tomorrow!
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