Day#32 Week#7 Loading

Warm up

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

Stone G2S

WOD

3x

2 minute AMRAP

-Stone G2S

-15m reverse sled drag w/135 m/225

*Your low is your score

GoFit

KB Warm up

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

Movement standards

WOD

5x

30:30

-Wall ball shots

-Air bike for calories

-KBS
-Battle ropes