Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

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

5 Iron Crosses each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

10yd Walking Hip Openers

10yd Alternating Groin Stretch

20 Mountain Climbers

10 Air Squats

—then—

2 Rounds

10 Back Squats @empty barbell

10 Lying Leg Raises

Specific Warm-up

Round 1: 6 Back Squats @45%

Round 2: 4 Back Squats @55%

Round 3: 2 Back Squats @65%

Back Squat (Back Squats 5×3 @75-85%)

WOD (Time)

“Dream Warriors”

31 Rounds For Time

1 Deadlift @bodyweight

2 Strict Pull-ups
WOD Prep

Round 1: 4 Deadlift @50% bodyweight + 2 Pull-up Negatives

PACE: Calculated…muscle fatigue will be the limiting factor