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) Wall Bugs & Single Leg Glute Bridge, 10 reps R/L
5) Sumo Squat Stretch
SQUAT MOBILITY
1) High Glute Smash (single lacrosse ball)
2) Hip Flexor & Adductor Smash (single lacrosse ball)
3) Couch Stretch (quad & hip flexor)
4) Frog Stretch (adductor)
STRENGTH: Choose 1 of the following below, based on the equipment available.
Strength A: Back Squat, 5 reps @ 70/75/80%, 3-5 reps @ 85/85%, 1-3 reps @ 90%
Strength B: Bulgarian Split Squat (use KB/DB if available), 10 reps R/L x 5 sets
WOD 1: Perform the following for time:
800m Run buy-in
50 C2B Pull-Ups
50 Wall Balls (20/14)
50 Push Press (95/65)
50 One Arm DB Step-Ups (50/35)
800m Run buy-out
WOD 2 (minimal equipment): Perform the following for time:
800m Run buy-in
50 DB/KB Hang Snatches (25 R/L)
50 Wall Balls
50 Double DB/KB Push Press (50 reps per arm if using single DB/KB)
50 One Arm DB/KB Step-Ups or DB/KB Push Back Lunge (Rack Style, 25 R/L)
800m Run buy-out
WOD 3 (no equipment): Perform the following for time:
800m Run buy-in
5 Wall Walks
50 Jump Squats
5 Wall Walks
50 Hand Release Push-Up with Superman
5 Wall Walks
50 Jumping Lunges (25 R/L)
5 Wall Walks
800m Run buy-out
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Hollow Body Hold, 10s + Hollow Body Rock, 10 reps for 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)