Day#39 Week#7 Loading

Warm up

The Complex

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

Weighted push ups

Partner WOD

20 minute ping pong

25m prowler push w/90 m/180

Weighted push up w/25 plate m/45 plate (partner can break push ups in set of 5)

5-10-15-20-25-30-35-40-45-50…