Iron Tempest

60-minute session with structured blocks: Mobility, Warm-up, Main WOD, Renfo, Stretching.

MOBILITY (8:00)
- 2 rounds: 45s couch stretch / side, 45s thoracic openers, 45s ankle rocks

WARM-UP (12:00)
- 3 rounds: 200m easy run, 10 PVC pass-throughs, 8 ring rows, 8 light KB swings

MAIN WOD (30:00)
FOR TIME (cap 22)
4 rounds:
- 400m Run
- 18 KB Swings @24/16kg
- 10 Pull-ups
Scale: 300m run, KB @16/12kg, ring rows
RX+: 500m run, KB @28/20kg, chest-to-bar

RENFO (5:00)
EMOM 5:
- Minute 1: 8 strict push-ups
- Minute 2: 20s hollow hold

STRETCHING (5:00)
- 1 min hamstring fold / side
- 1 min lat stretch / side
- 1 min box breathing