Group warm up: “Benchmark” (with run or row) – for time – 10 min time cap (THIS HAS AN RX)
- 500m Run or row 400
- 40 Squats
- 30 Situps
- 20 Push ups
- 10 Pull-ups
Mobility: Bilateral Internal Rotation with superfriend (BSL pg. 267 & 268), pec release with band on shoulder (reach across), sink mobilization (pg 271)
Strength: Bench Press – 3-3-3-3
Then, for total working time:
- 25 Burpee buy in
3 RFT of :
- 10/10 Sledgehammers
- 100m Uneven Farmers carry
- 3 Rope climbs
Cash out:
- 50 DUs
Suggested weights: 16# sledgehammers, 70lb & 53lb KBs / 53lb & 44lb
