Thursday

Warm-Up:

Partner-assisted Downward Dog Stretches, 3x 5 second tension
Partner-assisted Shoulder Bridges with Resistance, 3x 5 second tension
10-15 reps, Push-Ups
10-15 reps, Sit-Ups
Max Reps, 135/95 pound Bench Press
10-15 reps, Arm Circles
10 reps per leg, Walking Single Leg Squats with One Foot on Other Knee
5-8 reps, Sumo Deadlift High-Pull (24/16kg Kettlebell)
5 reps, Leg-Over Stretch
5 reps per leg, Leg Crossovers
3 reps per leg, Scorpion Stretch

WOD:

36 – 24 – 12 Reps For Time:
GHD Sit-Ups
24/16 kg Kettlebell Swings
Once complete, Run 400m

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