Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

5 each way Lying Knees Side to Side

10 Glute Bridges

5 Iron Crosses each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

5 reps of 5 seconds each of Up Dog to Child’s Pose

10yd Lunge and Reach Overhead

10yd Walking Hip Openers

10yd Walking Straight Leg Marches

10yd Burpee Broad Jump

—then—

2 Rounds

10 Russian KB Swings

8 KB Upright Rows

6 KB Goblet Squats

WOD Prep

Alt. EMOM 9

M1: 100m Run

M2: 4-6 Single DB Lunges

M3: 2-4 Burpee Broad Jumps

WOD (Time)

Partner 6 Rounds For Time

400m Run

20yd Single DB Walking Lunges @50/35

20yd Burpee Broad Jumps
SCORE: Time

GOAL: 24:00-30:00

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently