Ft. Ben Fit – Performance
Warm-up
General Warm-up
Mobility:
5 reps of 5 seconds each Up Dog to Down Dog
Flexibility:
10 Alt. Heel Scoops (5 each way)
10 Alt. Standing Pigeon (ankle on opposite knee, 5 each way)
20-30 seconds Seated Groin Stretch
10 Seated Hip Openers (5 each way)
20-30 seconds each side Lying Glute Stretch
10 Alt. Straight Leg Marches (5 each way)
Movement:
10yd Inchworms
10yd Broad Jumps
Specific Warm-up Prep:
3 Rounds
5 Barbell Bent Over Rows @empty barbell or very light weight
5 Front Squats
5 Push Press
WOD Prep
Alt. EMOM 8
M1: 3-5 Clusters
M2: 6-10 Toes to Bar
M3: 6-10 Jumping Box Get Overs
M4: 10 Air Squats
WOD (AMRAP – Rounds & Reps)
“Thank you for your Service”
AMRAP 18
11 Clusters @115/80
11 Toes to Bar
19 Jumping Box Get Overs @24/20”
—Cash-out—
108 Air Squats
SCORE: Total Reps (calories + push-ups + pull-ups)
GOAL: 22:00-24:00
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
BEHIND THE NUMBERS:
Honor and remember our Veterans, 11/11/1918 (108 years ago) is when World War I ended on the 11th hour of the 11th day of the 11th month, it became known as Armistice Day, then became a recognized National Holiday on June 1st of 1954.
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