Boot Camp Friday WOD Warm-up Jog 400 meter Bear Crawl - TopicsExpress

Boot Camp Friday WOD Warm-up Jog 400 meter Bear Crawl 100′ 10 Ring Rows w/4 second pause at top. 2 Wall Walks Strength 10 minutes to practice Handstands https://m.youtube/watch?v=RAO7OG077Ac Notes: Remember that you should prioritize getting strong in a quality handstand position by using a spotter and/or wall before worrying about kicking up in free space. Feel free to start grabbing what you need and setting up for the workout, during your rest period(s). Conditioning 40F/60M Push-ups -immediately followed by- 3 Rounds for time of: 15 Wall Balls 10 Pullups -immediately followed by- 3 Rounds for time of: Run 200 meters 20 Kettlebell Swings -25 min cap- Notes: Prescribed is 14/20 med ball to 10’ target and 55/35 Kbs. With the volume of pushups at the beginning, we recommend using an elevated surface instead of a banded setup. We want to see perfect beautiful, full range of motion pushups for every rep! Beginning athletes and those with mobility issues should perform russian style Kbs and Ring Rows.

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