Saturday, May 20th 2023

WARM UP

400m run

MOVEMENT/MOBILITY

:20 low pogos in place

:15 single leg pogos in place / side

10 air squats

5 jumping squats

10 lateral pogos

:20 dead hang

:30 Fig 4 stretch on rig / side

5 mini kip swings + 5 bigger kip swings

5 Kipping Pull-Ups

PRIMER

2x

5 Push-Ups

5 Air Squats

then,

5 DB Bench Press at WOD weight

PARTNER WOD

*If Air Quality is bad, switch runs to 500m Row and 1K bike

For Time – with partner

2 Rounds

400m Run – together

100 DB Bench Press @ 50/35s (split up however)

400m Run

100 Air Squats (synchro)

right into (after 2 Rounds)

100 Pull-Ups (split up however)

STIMULUS DB bench should be quick. Athletes should be able to start with sets no smaller than 10. PUs should be sets of 5 or bigger. Otherwise scale reps.