Monday, May 27th 2024

WARM UP

200m Suitcase Carry

(grab 1 heavy KB or DB)

MOVEMENT/MOBILITY –

:30-:45 dead hang, accumulate over multiple sets if needed

2 x :10 Partner T Spine Opener

:30 Forearm Stretch

3/3 Worlds Greatest Stretch

5 Kang Squats

5/5 Reverse Lunges

3-5 rope pullups or 2 ground to standing

2 J Hook or Pinch Clamps and Stand

PRIMER – barbell

6 Strict Press

6 Front Squats

6 Deadlifts

6 Thursters

PARTNER WOD

HERO WORKOUT

“Goose”

For Time w/ a partner:

106 Deadlifts

then,

7 Rounds of

3 Rope Climbs

15 Thrusters

15 KB Swings

then,

400m Run with a Plate (both partners carry a plate)

Women – #95 barbell, #53 KB, #25 Plate Carry

Men – #135 barbell, #70 KB, #45 Plate Carry