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
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