Warm Up:
Mobility 10 mins focus on lats/triceps/biceps/calf/ankles
Dowel game (10 x left, 10 x right)
With a partner:
one length partner carry walk (no running) and switch
one length wheelbarrow and switch
Then one forward crabwalk, backward crabwalk back
Ankle flexion walk outside/inside
Heel walk one way, tip toes back
5 inchworms
WORKOUT:
MARY (Rx+)
20 MIN AMRAP
5 HSPU
10 PISTOLS ALTERNATING
15 PULL UPS
If you cannot Rx (Rx+ for today) this workout, you will partner up. Standards as follows:
Rx: Push ups/Pistols/Pull ups
Rx2: Push Ups/Pistols/Ring Rows
Rx3: Any other movement mods
SILVERS:
Strength: TGU
Review: Push Up (hand position, elbows, hollow body)
Squat (feet/knees/torso) spend 8-10 rnds with 5 sec hold in bottom position to correct form
Ring Row: Hollow body/pull to chest/no hip drive
WORK: 15 min AMRAP with a partner
Mary
5 Push Up (or mods)
10 Squats
15 Ring Rows
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