WARM UP: 10 min
30 squats
30 standing PVC bar twists (either standing rotation, or bent over)
30 walking lunges
30 PVC bar push press (active shoulder)
Samson Stretch, PVC Passovers
GYMNASTICS: 15 min
3×10 Toes to Bar (or K2E…)
3×10 Windshield wipers (hanging oblique twists)
3×10 Pull ups. Work on the most challenging variation (L-sit/weighted/strict/kipping/ring-row)
WOD:
“Death By 20m”
Run 20m on first minute, 40m on second minute… 80m on the eight minute, etc
Athletes are finished when they cannot complete the assigned distance within one minute.
100 Push ups
