Ft. Ben Fit – Performance
Warm-up
General Warm-up
Mobility:
5 reps of 5 seconds Up Dog
Flexibility:
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds Seated Groin Stretch
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Lat Stretch on Rig
Movement:
10yd Straight Leg Marches
20 Shoulder Taps
Specific Warm-up Prep:
2 Rounds
10 Single KB RDLs (both hands on one KB)
10 Single KB Bent Over Rows (5 each arm)
Specific Warm-up
3 Rounds
3 RDLs + 3 Double DB Lateral Raises + 5 Double DB Reverse Flys
Accessory Work (2 Rounds for weight)
RDLs 5×5 @50-70% of Deadlift max
DB Complex: 5 sets, 6 Double Lateral Raise + 8 Double DB Reverse Flys
WOD (Time)
4 Rounds For Time
20/14 Calorie Bike
20 V-ups
20 Alt. DB Snatch @50/35
WOD Prep
Alt. EMOM 6
M1: 30 seconds Bike
M2: 6-8 V-ups
M3: 6-8 Alt. DB Snatch
WOD
SCORE: Time
GOAL: 12:00-14:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
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