In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Bench Press (no pause) – 4 sets of 5 reps at 71-75% max – same weight across all sets
Fitness: 4 sets of 5 reps, practicing good form and working up to a 7 RPE

Part 2 – Conditioning: “Primetime”

Performance and Fitness: 3 RFT of –

  • 21 Lunge Steps
  • 14 KB SDHP
  • 7 zero-count burpees
  • 100m shuttle (4x25m)
Recent Posts