Warm-up 20-16-10 Knee to Elbow Mountain Climber Banded Dislocates Sumo Squat Lunges (side to side stay low in squat for all reps and shift side to side) Superman Hold WOD ” Circle Back” 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Alternating Single Arm Db Devil Press (50/35) Single Arm DB OH Lunges (50/35) Weighted Straight Leg DB Sit Up * The 1 Rep is a 400m Run, so don’t perform Db movements just go out for a Run when you get to that rep number and start going back up the ladder.
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