Warmup:
10 Cals on Assault or Airdyne bike
Spiderman Lunge 30’
Walking kicks 30’
Seal walk 30’
Broad jump 30’
Barbell Warm Up
S/S/S:
Floor Press
5X5
Increase weight ea set
Video courtesy of Rogue Fitness. Although we don;t have the multi-grip bar like int he demo, use a regular bar for this movement. Goal with the 5X5 is you should be putting in a bit of a struggle to get that last rep of each set done. Add weight accordingly.
WOD:
21-15-9
Power Cleans (165/115)
Cals on bike*
Wall Balls (20/14)
*In the WOD, use either the assault bikes or air dynes.
Scaling Options:
PC -> as needed
Wall Ball -> 14/12
