Golden Empire Training

Warm-up:
6 minutes of double-unders (barefoot)
Dynamic Warm-up

WODs:


Strength:
Push Jerk 3x5

MetCon:
5 Rounds for max reps of:
Body weight bench press
Inverted Rows
*Rest as needed between. As soon as you rack the bench press, start the rows: pull your body up until chest hits bar. When you let go, the round is over.

Endurance:
Sprints: 200m, 400m, 800m, 400m, 200m (rest the same amount of time it takes you to complete the run).

Pics: Derek and Jess doing some Glute Ham Sit-ups


**Station Guys: Tuck jumps for double unders if you don't have a jump rope. 5 rounds of max rep push-ups, straight to max rep pull-ups (strict), rest as needed.