Ft. Ben Fit – Performance
Warm-up
General Warm-up
Mobility:
5 Thread the Needle each way
5 Scorpions each way
Flexibility:
5 each way Seated Hip Openers
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds Seated Groin Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Lying Hamstring Stretch Lat Stretch on Rig
Movement:
10yd Walking Straight Leg Marches
10yd Lunge and Rotate
Specific Warm-up Prep:
2 Rounds
10 Russian KB Swings
20 Shoulder Taps
WOD Prep
Alt. EMOM 8
M1: 6-8 Deadlift
M2: 30 seconds Machine
M3: 6-8 Double DB Shoulder to Overhead
M4: 100m Run
WOD (AMRAP – Rounds & Reps)
Partner AMRAP 25
50 Deadlift @225/155
50/45/40 Machine Calorie of your choice
50 Double DB Shoulder to Overhead @50/35
500m Run
SCORE: Rounds + Reps
GOAL: 2 Rounds
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
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