Warm-up:
Run 400m or row 500m
Spider-Man crawl down
Samson lunges back
15 leg swings
15 squats
10 pull-ups
15 hollow rocks
Strength:
Four sets of…
Box Step-Ups x 8 each leg (add some Dumbells or KB for a challenge)
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 each arm
Rest 60 seconds
WoD:
Complete as many rounds and reps as possible in 12 minutes of…
10 Barbell Thrusters (75/55 lbs)
20 Overhead Alternating Reverse Lunges
*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.
Mobility:
Lax to shoulders and flutes
Roll posterior
Mash quads