Warm Up:
BRING YOUR FOAM ROLLERS!
Shoulder Mobility
Hip Mobility
Buy In/Cash Out:
4 minute wall sit with ball btwn knees
W.O.D.
This W.O.D. will consist of 3 Levels. Upon Completing a Level you will then move to the next Level. We will continue until you complete each Level 3 times. Rest as needed, NOT as much as you want. Each level will need to be completed with as much intensity and speed that you can muster. Enjoy!
LEVEL #1
Lateral Jumps over obect x10 + Prowler with 135# load x25 yds. x4
LEVEL #2
400m Run + 30 Air Squats (Med Ball Target for depth)
LEVEL #3
Sit Up - Jump Up with ORB x35
This is a good one gentlemen. Come prepared. Eat a small protein, carb and fat as soon as you wake up.
Stay Strong!
-Johnny
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