W.O.D 3.26

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
x-band walks x 10/side
forward wall slides x 10
Hollow hold t0 arch holds (15 sec. / 15 sec.) x 3
scap pull + slow pull up + kip swing (7+1+7) x 2

then

A.1 CG bench press x 5 x 3 @ 80-85%, rest 1 minute
A.2 GHD sit up x 20-25 unbroken x 3, rest 1 minute
+
3 rounds – increasing intensity each round
25 kb swings, 55/35#
10 SA kb OH lunge (r/arm) @ 55/35#
50 double unders
10 SA KB OH Lunge (L/arm) @ 55/35#
rest time = work time

rest 5 minutes

20 calories on aB @ max effort
rest time = work time
x3 rounds

Fitness

A.1 CG bench press x 5 x 3, rest 1 minute
A.2 Plan hold unbroken x 45-60 sec. x 3, rest 1 minute
+
3 rounds – increasing intensity each round
25 kb swings
10 SA suite case lunge (r/arm) @ 55/35#
50 jump rope singles
10 SA KB suite case Lunge (L/arm) @ 55/35#
rest time = work time

rest 5 minutes

20 calories on aB @ max effort
rest time = work time
x3 rounds

Cool down
partner pull up bar stretch x 45 sec. per person
single leg banded stretch (straight, out and across body) x 40 sec. per position
cobra to child’s post x 10

Sweat Sesh
1 minute AB
1 minute jog
1 minute ski erg
1 minute row
1 minute rest
x7




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