Keep the joints mobile.
Mobility and dynamic warm up
WOD
Complete as many rounds and reps as possible in 20 minutes of:
1 Rope ascent, 15'
7 DB weighted burped deadlifts, 45/30#
Run 200 meters, 60/40# sand bag
Anything heavier than 45/30# DB's
OR
Do the WOD with a 20# vest only
Stretch/Hydrate
Monday
-
5:30AM - 6:30AM
-
7:00AM - 8:00AM
-
9:00AM - 8:00PM
Tuesday
-
5:30AM - 6:30AM
-
9:00AM - 8:00PM
Wednesday
-
5:30AM - 6:30AM
-
7:00AM - 8:00AM
-
9:00AM - 8:00PM
Thursday
-
5:30AM - 6:30AM
-
9:00AM - 7:30PM
Friday
-
5:30AM - 6:30AM
-
9:00AM - 7:00PM
Saturday
-
7:00AM - 12:00PM
Sunday
-
9:00AM - 12:00PM
