Functional Fitness

Warm up:

Bring Sally up challenge (Air squats)
Every time the song says “Bring Sally down” (Squat down),
stay in the bottom position until you hear “Bring Sally up”
(Stand up).

Strength warm up:
10 sec Top of ring row hold
10 Alt. Crab reaches
3 Inch worms
10 sec Hollow hold

Strength:

Accumulate:
25 Ring rollouts
50 Ring rows (elevated feet)
100 Hollow rocks
Divide as needed.

WOD prep:
10 Wallball squat cleans
10 Thruster with WB
10 Russian KB swings
10 KB swings
20 cal Row / Ski / Bike
Increase effort every 5 cal

WOD:
Every 4 min x 5:
20 Wallballs 9/6kg to 10/9ft
20/15 cal Echo bike
20 Russian KB Swings 24/16kg