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GENERAL WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) Forward & Lateral Leg Swings (10-15 reps each)
4) PVC Pipe Arm Rotations or Arm Circles (10-15 reps)
5) Walk Out Stretch Series
ACTIVATION WARM-UP
1) Wall bugs or Bird Dogs, 5 reps R/L x 3 sets
2) Side Plank Variation (dealer’s choice; 30s hold R/L – 2X’s)
3) T-Spine Superman’s, 10s hold x 3 sets
4) Glute Bridge w/5s Hold at Top, 5 reps x 3 sets
5) Single Leg RDLs, 5 reps R/L x 3 sets
STRENGTH/SKILL (Based on the equipment you have available, choose either the Strength OR Skill programmed below)
STRENGTH: Deadlift, 5 x 5 sets @ 70-75%
SKILL: Double Under’s
WOD 1: Using a 20-minute running clock, perform the following for time:
2000m Row buy-in
With time remaining, AMRAP:
20 Double Under’s (40 singles)
10 Thrusters (95/65)
20 Box Jump Over’s (22/20”)
10 Sumo Deadlift High Pull (95/65)
WOD 2 (minimal equipment): Using a 20-minute running clock, perform the following for time:
1-mile Run or 8-minutes on whatever machine available
With time remaining, AMRAP:
20 Double Under’s (40 singles)
10 One Arm DB Thrusters (5 R/L)
20 Box Jumps or Box Jump Over’s
10 DB/KB Sumo Deadlift High Pull
WOD 3 (no equipment): Using a 20-minute running clock, perform the following for time:
1-mile Run or 8-minutes on whatever machine available
With time remaining, AMRAP:
20 Burpee Tuck Jumps
10 Air Squats
20 Box Jumps (jump/step-up onto a bench or sturdy chair)
10 Hand Release Push-Up
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Reverse Hyper’s or Superman’s, 20 reps for 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)