Warm Up
Combo Activation #13
3x
2x Sampson stretch + worlds greater stretch (hold for 3 count)
Dynamic walk + toy soldier combo 10 ft in each direction
Bootstrap squats 10 reps
Push up toe reach 10 reps
Lateral band walks 10 ft in each direction
Hitchhikers 20 reps
WOD
(In a weight vest/ using a plate, MB, DB, or KB)
8 rounds of:
3 weighted pull ps
6 weighted dips
9 weighted walking lunges
Hamilton
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.
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Warm Up
The Complex warm-up
3-minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders
3x
Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)
Posterior complex (5 superman/ 5 super rock/ 5 good morning)
Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)
WOD
3 rounds ASAP of:
1 minute cardio
15 step up and over box (18 inches or higher)
7 reps of (5 mountain climber stand up)