Preparation: A. Assault Bike easy pace for 2 minutes. B.“Agile 8.” 1 round. 1. Foam roll IT band 10 per leg. 2. Foam roll inner thigh (adductor to just above the knee) 10 per leg. 3. Foam roll piriformis for 30 seconds per side. 4. V-up 10x (flat on your back, legs together, roll back and touch toes to ground behind your head, then sit-up with legs descending into an “v” on the floor, and reach for your toes.) 5. Fire Hydrants 10 per leg, forward and back rotation. 6. Groiners 10 reps (Basically slow mountain climbers. Hold the stretch at each rep for a 3-5 count.) 7. Frog Jumps 10 reps. 8. Two Samson stretch at 20 seconds per leg.
Focus: 9 minute AMRAP of: 2 ring dips, 2 pull-ups. Rest 2 minutes.
7 minutes AMRAP: 5 push-ups, 3 Knees to Elbow, 3 Shoulder Press at 55#. Rest 2 minutes.
5 Rounds of 10 Kettlebell Swings AHAP. Not for time. Rest as needed between rounds.
Finish: 2 Rounds of 2 minute, 30 seconds, C2 row sprints. Light row of 1 minute, 30 seconds between the sprints.
Preparation: 1 Round of 30 Jumping Jacks, 3 Push-ups, 10 Lunges.
Storm: 21-15-9 (This is not a timed WOD. Go as heavy as possible on the dumbbells. Make sure the push-ups are full range of motion with a hand release at the bottom.)
Dumbbell Hang Clean
Hand Release Push-ups
Skill/Chill: 15 rounds of Simple Get-ups (SGU) To perform a SGU start from an athletic standing position (toes forward) move to the floor, lie face down, move back up to athletic position. Switch every other round from getting to the floor face down to beginning the movement from your back.