Thursday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
1 set:
:30 run, bike, row, or ski
10 staggered stance good mornings/leg
5 inchworms with a push-up
1 set:
:30 run, bike, row, or ski
10 good mornings + jump for height
20 alternating shoulder taps in pike position
1 set:
:30 run, bike, row, or ski
10 alternating cossack squats
50-foot bear crawl with hips high
1 set:
:30 run, bike, row, or ski
5 Kang squats
3 wall walks (partial range of motion)
5 Kang squats
3 wall walks (full range of motion)
Metcon (Weight)
On a 12:00 clock:
Every 2:00 perform:
5 double overhand deadlift
– Build to your heaviest set.
Every 2:00 perform:
5 double overhand deadlift
– Build to your heaviest set.
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 9:
9 deadlifts (155/225 lb)
3 wall walks
AMRAP 9:
9 deadlifts (155/225 lb)
3 wall walks
INTERMEDIATE
AMRAP 9:
9 deadlifts (95/135 lb)
3 wall walks
BEGINNER
AMRAP 9:
9 deadlifts (55/75 lb)
3 partial ROM wall walks
Cool Down
:30 scorpion stretch hold/side
:30 pigeon stretch/leg