Warm-up
2 to 4 minutes in Z1
Then 5 minutes of
5 push-ups
10 air squats
5 strict pull-ups or ring rows
Mobility
Lung prep – ankles and quads
Strength
A1. Bulgarian split squats – 6 to 8 a side
Suitcase set-up w/DB’s or KB’s; AHAP.
A2. Bent Over Row – 6 to 8 a side
DB’s or KB’s; AHAP.
WOD
“Prenup”
Buy in: 100 DU’s
3 rounds
24t pistols
12 hang power cleans (155/105#)(135/95#)
6 muscle ups
Sub 6 dips, 6 ring pull-ups for muscle ups
