Foam Rolling & Basic 4 Stretching
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
2 x 5 Wall Squats
1 min Handstand Hold (as high as possible)
Seal Roll – Bridge – V-Up Complex (10 reps)
Deadlift 5 RM
Run 666 – 30-20-10 – Run 666
Slam Balls 15/9 kg
Box Jumps 24/20”
Slam Balls 9/6 kg
Box Jumps 20/10”
Slam Balls AHAP (Pick Up)
Box Step Ups AHAP
Slow High Singles
Today, there are none…
Find your 5 RM, technical failure only!
666m run is before and after the 30-20-10 Triplet and counts to the workout time!
Slam Balls are “catch on rebound” unless doing S2. DU S2 are Slow High Singles… not regular singles!!!
0600 – WOD
0915 – WOD
1700 – WOD
1800 – Yoga
1930 – WOD
1530 – 2030 Open Gym
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