Ft. Ben Fit – Performance
Warm-up
General Warm-up
Mobility:
5 reps of 5 seconds each Up Dog to Down Dog
Flexibility:
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Lat Stretch on Rig
Movement:
10yd Walking Hip Openers
10yd Straight Leg Marches
Specific Warm-up Prep:
2 Rounds
5 Burpees
10 Squat Jumps
Specific Warm-up
Alt. Every 1:30 for 4:30
M1: 30 seconds Bike
M2: 30 second Ski
M3: 30 second Row
Cardio is Hardio (3 Rounds for time ↓ shorter is better)
Alt. Every 5 minutes for 15 minutes (one round of each)
#1: 30/20 Calorie Bike
#2: 400/320m Ski
#3: 500/400m Row
WOD (Time)
For Time
60 Lateral Bar Hops
30 Thrusters @75/55
40 Lateral Bar Hops
20 Thrusters @75/55
20 Lateral Bar Hops
10 Thrusters @75/55
WOD Prep
Alt. EMOM 4
M1: 10-20 Lateral Bar Hops
M2: 5-7 Thrusters
WOD
SCORE: Time
GOAL: 7:00-9:00
PACE: Zero to 💯 real quick…push the pace
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