WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) KB Pull Over, 10-15 reps x 2 sets
4) Superman Hold w/YTWA Scap Series, 5 reps
5) KB Sumo Squat Series (use as stretch)
STRENGTH: Choose 1 of the following, based on the equipment you have available; use the Active Mobility below between sets:
Strength A: Sumo Deadlift, 5 reps @ 70/75/80%, 3-5 reps @ 85/85%, 1-3 reps @ 90%
Strength B: Banded KB Swing, 15-20 reps x 4-6 sets (use red, black or purple band)
ACTIVE MOBILITY
1) Russian Babymaker Stretch
2) High Glute Smash (single lacrosse ball)
3) Hamstring Tack & Floss (single lacrosse ball)
4) Scap Scrub (single lacrosse ball)
WOD 1: Death by WOD: Using a 20-minute running clock, perform 1 rep of each exercise the 1st minute (rest with time remaining); do 2 reps of each exercise the 2nd minute…Continue until failure. Allow 2 fails total – REST 1-minute after each fail.
Burpee Deadlifts (185/125; chest to bar, stand up with bar)
KTE’s
WOD 2 (minimal equipment): Death by WOD: Using a 20-minute running clock, perform 1 rep of each exercise the 1st minute (rest with time remaining); do 2 reps of each exercise the 2nd minute…Continue until failure. Allow 2 fails total – REST 1-minute after each fail.
One Arm KB Deadlift
KB Snatch
KB Front Rack Push Back Lunge
KB Push Press
**Complete entire series on one side before onto the other; must complete both arms during each minute
WOD 3 (no equipment): Accumulate a 10-minute hold using the following:
Wall Sit
Each time you break = 5 Push-Ups + 10 Sit-Ups + 15 Air Squat
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Banded Palloff w/Rotation, 15 R/L x 4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)