DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Skill/Strength
Off
WOD
For time
Run 1600m
25 HSPU
Run 1200m
50 Slam Balls (30/20)
Run 800m
75 Sit-ups
Run 400m
100 DU
Mobility
Roll Calves - 1min/side
Shoulder Mash - 1min/side
Athlete Choice - 2min
ATHLETE PROGRAM
Off/Mobility
Use today as a recovery day and work on any sore spots as well as immobile spots. Back in full swing tomorrow.
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