Individual Warm-up: 20-strict push-ups, 5-skin the cats, 10-Handstand pull-ups, 15-strict pull-ups, 20-GHd sit-ups, :30 second total mature ring hold, 50-double unders
Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 10-jumping squats, clapping push-ups, toes to bar.
Strength: Shoulder Press 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%
WOD: "Tabata" Push ups, Bottom 2 Bottom Squats, Sit-ups.
:20 work, :10 rest for 8 rounds. Lowest rep in any round is your score. B2B squats = Rest at bottom of squat. Complete each exercise before moving onto the next.
GWOD: 400 m sprint
Endurance: 1-mile swim or 2k row.
Recovery: Banded hamstring stretch, Banded Shoulder Stretch, Cobra Stretch.