Day#23 (Loading/ Pace)

Warm up

Ultimate

800m run

Frisbee/ Football/ MB

Skill

Double arm OH walk/ single arm OHL

Partner WOD

13 minute tag

50m double DB OH walk w/35 m/55

30 double unders

Single arm DB OHL (15m right/ 15m left) w/35 m/55

GoFit

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

Movement standards

WOD

5x

20:40

-Jump rope

-Lunges

-Air bike

-GHD sit ups