Some Great Information. Thanks Range of Motion Fitness
Warm-up: Tabata Bike or Tabata Row, Dynamic Strretch
Stength: GHD Sit-ups / Strict HSPU or DB Z Press
(10+8)4
Add weight to your GHD Sit-ups if possible.
WOD: SOGGY BOTTOM
For Time:
Teams of 3
150 ft. Bear Crawl Sandbag Pull
75 Box Jump Overs 24/20
50 Clean and Jerks 135/95
15 Rope Climbs
50 Clean and Jerks
75 Box Jump Overs
150 ft. Bear Crawl Sandbag Pull
Break-up movements as needed
Time Cap 30 min.
Icing: Foam Roll (Do it!!!!)