“FRAN-TASTIC (Inspired by XFit Benchmark WOD, ‘Fran’)”

WARM-UP:

*400m Run

@ Start: 21 x Air Squat and Plank Hop In

@ Mid-Point (bottom of driveway): 15 x Air Squat and Plank Hop In

@ End: 9 x Air Squat and Plank Hop In

*Dynamic Stretch

SET #1:

21-15-9 x 

*Thruster (DBs or Barbell)

*Pull-Up

*B/w ea. Pairing: 200m Run (100m Fwd./ 100m Bkwd.)

SET #2:

21-15-9 x

*Burpee

*Toes-to-Bar

*B/w ea. Pairing: 10 length Shuttle Run

SET #3:

21-15-9 x 

*90 Degree Hips Decline Push-Up

*Sumo Deadlift High Pull (DBs or Barbell)

*B/w ea. Pairing: 400m Run

SET #4:

21-15-9 x

*Plyo Push-Up over plate

*Knee-Slap Lateral Hop over barbell (R and L = 1 rep)