S&& Warmup
3 Rounds of:
Halo x 5
Praying Goblet Squat x 5
Hip Bridge x 5
Strength
Pull-up Program
Warrior Pull-up Program
OrPullups 5 x 5
Push-ups Ladder
| RD 1 | RD 2 | RD 3 | RD 4 | RD 5 | RD 6 | RD 7 | RD 8 | RD 9 | RD 10 | |
|---|---|---|---|---|---|---|---|---|---|---|
| Swing | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 10 |
| Push-ups | 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 |
WOD
Death by Swing:
30min time cap - start with 1 swing add 1 swing every minute
♀ 16-kg KB ♂ 24-kg KB