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Thursday

Warm-up
Warm-up
2 minutes Rowing Running Biking
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.

Metcon
Metcon (AMRAP – Rounds and Reps)
RX
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
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

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