WARM UP: Run 200m Run 20 Groiners 20 Push Up Shoulder Taps 10 Reverse Lunges 2 rounds:15 second Bottom of Push Up Position (just above floor) 15 second Top of Push Up Position 15 second Rest
STRENGTH: Bench Press
Endurance Bias: With 50% of 1RM Rest 1 minute between sets: 15-12-10-8-6 Then rest 10 seconds between sets 5-4-3-2-1
Strength Bias: 5x5 first work set @75% and increase 2-3 minute rest between sets
WOD: "Get Up Nancy" 5 rounds for time: 400m Run 8 Box Jumps (36/30) Scale box height up or down as needed but GO HIGH! The box should be high enough that you don't even think about rebounding. Set up a step down box if necessary. 36"=2x45# plates on top of 30'' box for gentlemen.
Accessory: 3x10 Single Arm Bent Over Row each arm (bench/box supported)
A) With a PVC: 10 OH squats 10 sit ups 8-8 single leg box step ups with KB (26s/18s#)
B) 4RFT: 10 Russian KB swings (70/53#) 12 KB DL KB Farmers Carry (60m out to the end of the drive way and back) switch hands at the end 10 burpees