(6AM) Matt, Matt, Ben and me
2 Rounds of 10 Samson Stretch with 3 second holds, 10 OH Squat with PVC, 10 GHD Sit Ups, 10 GHD Back Extensions, 1 Rope Climb, Push Up Pyramid.
This was a tough warm up. Coach Zach clarified the GHD sit ups and back extensions. Your hamstrings/thighs respectively should be on the pad to maximize hip mobility. On sit ups you want to progress to touching the floor with your hands before locking your knees to pop back up.
In the interest of time, he told me to skip the last Push Up Pyramid
5 Rounds for time of: 3 Rope Climbs, 15', 10 Toes to Bar, 21 OH Weighted (45#) Walking Lunge Steps, 400m Run
I knew this would be tough going in. I did not expect the OHW Lunges to be the worst part.