WARM-UP

Banded Glutes

-into- 3 sets:

• 1:00 Shuttle runs
• 10 Alternating V-Ups
• 3 Muscle Cleans
• 3 Shoulder Press
• 3 Back Squats

WORKOUT PREP

3 sets:

• 100m Run
• 4 V-ups
• 2 Back Squats (build-in weight)*
• *Practice transitioning from the ground to the back rack position*

“Killing me softly with your wods”

FIRE

In teams of 2 complete 10 rounds:

• 200m Run
• 15 V-ups
• 10 Back Squats (70/50kg)
• *Complete a full round before swapping*

WATER

• 10 V-Ups
• 60/45kg

EARTH

• 150m Run
• 15 Sit Ups
• Own weight

SKILLS AND DRILLS

Toes to Bar – 5 sets:

• FIRE:
  • 8-10 Kip Swings
  • 5-8 Strict Toes to Bar
• WATER:
  • 6-8 Kip Swings
  • 5-8 Strict Knee Raise + Extension

• EARTH:
  • 5 Kip Swings (Stand on tiptoes if needed)
  • 5-8 Strict Hanging Knee Raise