Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

5 Scorpions each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Glute 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 Lunge and Reach Overhead

10yd Walking Quad Stretch

10yd Alternating Groin Stretch

10yd Walking Hip Openers

—then—

2 Rounds

10 Back Squats @empty barbell

30 second Front Plank

Specific Warm-up

Round 1: 6 Back Squats @45%

Round 2: 4 Back Squats @55%

Round 3: 2 Back Squats @65%

Round 4: 1 Back Squat @75%

Back Squat (Back Squats 5×2 @78-88%)

WOD (Time)

“Swamp Thing”

For Time

31/24 Calorie Row

21 Hang Squat Cleans @95/65

31/24 Calorie Row

15 Hang Squat Cleans @115/80

31/24 Calorie Row

9 Hang Squat Cleans @135/95
WOD Prep

Round 1: 10/8 Calorie Row + 5 Hang Squat Cleans

Round 2: 10/8 Calorie Row + 4 Hang Squat Cleans

Round 3: 10/8 Calorie Row + 3 Hang Squat Cleans

PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent