WARMUP:
2 Rounds
:25 Ipsilateral Dead Bugs
3R/3L 5 Sec Side Pillar Hold
15 Hip Bridge
5R / 5L Captain Morgans
15 Evil Wheels
STRENGTH/SKILL:
Week 1/8 Linear Progression
20 minute Clock to Complete:
3×5 Back Squats
(Same weight across. Leave some in the tank – i.e. you could have gone heavier. Form should be 100%)
WOD:
Bench Skiers – https://youtu.be/YoxpIvOnqFc
Performance
80 Bench Skiers (40 ea leg)
125 Double Unders
1 mile Run
125 Double Unders
80 Bench Skiers
Functional
80 Bench Skiers (Scale to lower box or plate)
90 second Double Under Attempts
1 mile Run
90 second Double Under Attempts
80 Bench Skiers