Warm Up:
Foam Roll - Tspine, Lspine, Post-Chain, ITband
Samson Stretch x12 steps
Airsquats w/3 second rest in bottom position
Pass-Throughs x12 w/press at the top
Push-Ups x25
Buy In/Cash Out:
Turkish Get Up x8 Right (10# Dumbell)
Turkish Get Up x8 Left (10# Dumbell)
W.O.D.
For time:
*Burpeeairsquatjumpingpullup x50
THEN IMMEDIATELY FOLLOWING: Athlete's Choice: Row 1k or Bike 5k
*A burpeeairsquatjumpingpullup is just what the name depicts. Begin by performing a burpee and as soon as you clap overhead, you should drop into an airsquat at which point you should explode vertically, grab the pull up bar on your way up and pull your chin over the bar. Three compound movements in one. Push-Pull-MetCon. You're gonna love it!
Stay strong!
-Johnny
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