Warm Up:
Light Jog Down Room & Back x 3
High Knees Down Room & Back x 2
Butt Kicks Down Room & Back x 2
Leg/Hip/Calf Stretches
10 x GHD Sit Ups x 2
10 x KTE's x 2
20 x Push Ups x 2
WOD #1: Complete 3 Rounds - Best Time
Goal to complete in under 10 min.
Darian completed it in: 7:43
Sled Push down room & back with 265 lbs.
DB Farmers Carry down room & back x 2 with 100 lbs. each hand
When finished rest 5 min. then complete:
WOD #2: Timed
Complete in under 20 min.
Darian completed it in: 17:34
Row 200 m.
Run to 41 & back
Row 400 m.
Run 400 m.
Row 600 m.
Run 800 m.
When finished rest 10 min. then complete:
Accessory work:
Rest 1-2 min. between sets
Weighted Dips 20 x BW, 15 x 25lb., 10 x 50 lb, 5 x 75 lb
Biceps Curls 10 x 40 lb, 10 x 40 lb, 8 x 45 lb, 8 x 45 lb
Rest 30-60 sec. between sets
Ring Posterior Flyes 4 x 10
DB Lateral Raises 4 x 10 x 25 lbs.
