Amazing Wrestler
WARM-UP:
5 min. Bike or Row
3 Rounds of 15 KB Swing, 10 Air Squats, 5 ATG Lunges
Dynamic Stretch
STRENGTH:
Back Rack ATG Squats
(8)5
Rt+Lt=2 Reps
Use an elevated surface to get Hamstring to Achilles. Keep lead foot flat.
Mix in
3 Sets of 10 to 15 Reps of Reverse Hyper
WOD: GOT NUTTS
For Time:
5 Rounds
12/10 Calorie Row
1 Rope Climb
10 Burpee Over Rower
immediately into
5 Rounds
12/10 Calorie Bike
1 Rope Climb
10 T2B
Athletes may start with either 5 Round segment.
ICING:
Ring Muscle-up Progression work.
KOT – Reverse Step-ups 20 Reps each leg.