Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

10 Wall Scap Slides

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig

20-30 seconds each side Standing Tricep Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Standing Groin Stretch

10yd Walking Straight Leg Marches

10yd Inchworms

—then—

2 Rounds

20 Shoulder Taps

10 Ring Rows

Round 3: 2 Push Jerk @starting weight + 2 KB Upright Rows

Push Jerk (Weightlifting Variable Reps & Sets)

WOD (Time)

For Time

100 Russian KB Swings @53/35

50/35 Calorie Bike
WOD Prep

Alt. EMOM 6

M1: 6-10 Russian KB Swings

M2: 30 seconds Bike

WOD

SCORE: Time

GOAL: 7:00-9:00

PACE: Send it and see what happens 😁