Hero WOD Saturday

Group Warm-up

• 200 m Run then 2 rounds of…
  • 20 Butt kickers
  • 20 Skips
  • 20 Skaters
• 200 m Run then 2 rounds of…
  • 10 Banded Good Mornings
  • 10 Band Pull A-parts
  • 10 Push-ups
• • 10 Groiners w/ T-Stab

Pre-Game 

20 sec work/ 10 sec rest x 4 rounds

• • Single KB over head March(alt sides every round)
  • KB High Pulls
  • KB Figure 8’s

Workout – “Rankel”

AMRAP the following for 20 min

• • 6 Deadlifts
  • 7 Burpee Pull-ups
  • 10 KB Swings
  • 200 m Run

Finisher (4 Rds)

• • 8 Close Grip Push-ups
  • 8 Kneeling KB Curls
  • 8 DB Curl to Arnold Press

Core: 2 Rds

• 20 knee/knee/doub/knee
• 20 v ups
• 20 sit ups