Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

5 Iron Scorpions each way

20-30 seconds Standing Hamstring Stretch

20-30 seconds each side Pigeon Stretch

5 reps of 5 seconds each Up Dog to Down Dog with Calf Stretch

10/10 Leg Swings (front to back/side to side)

10yd Alternating Groin Stretch

10yd Walking Hip Openers

10yd Lunge and Rotate

10yd Broad Jumps

—then—

2 Rounds

10 Air Squats

10 Lying Leg Raises

Specific Warm-up

Alt. EMOM 4

M1: 30 seconds Bike

M2: 30 seconds Row

Cardio is Hardio (4 Rounds for time ↓ shorter is better)

Alt. Every 3 minutes for 12 minutes (2 rounds of each)

M1: 25/20 Calorie Row

M2: 20/14 Calorie Bike

WOD (3 Rounds for time ↓ shorter is better)

Every 4 Minutes for 12 Minutes

2 Rope Climbs

100m Sandbag Carry @70/50

1 Rope Climb
WOD Prep

Alt. EMOM 4

M1: Rope Climb (half, 3/4 or full)

M2: 30 second heavy object hold (hold how you will carry)

PACE: Interval Mindset…heart rate will increase, but more of muscle burn and fatigue