Warmup
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warmup
-into-
8:00 AMRAP
30 sec machine
3 Bench Press (empty bar - build across)
10 Walking Lunge Steps
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
3 sets:
5 Inch Worms
10 Suitcases
10 Iron Cross
10 Scorpions
5 Deadlifts (empty bar- build across sets)
2 x 5 deadlifts @85%
Strength
3x
10 close grip bench press @3111
8/8 farmers press (filly press but with isometric hold at side)
12 db pull overs on bench
Score load of bench
Wod + Accessory
AMRAP 6:00
4/4 alternating kb floor press
Every 7mins x 4 Sets
A. 12 Barbell or DB Hang Power Snatch 6/arm
B. 10 Barbell or DB Front Rack Lunge
C. 12-20 Cal Row
D. 10 Burpee Box Jump Step Down
E. 12 Barbell or DB Thruster
Rx Loading -
Barbell option 95lbs/65lbs
For Time
400m run
30 KTE
15 power cleans 95/65
15 shoulder to overhead
400m run
20 KTE
10 power clean 115/75
10 STOH
400m run
10 KTE
5 Power clean 135/95
5 STOH
Accessory
2x
10/10 SL Leg Raise
10/10 Dead bug leg lowering
10/10 SL RDL
10/10 Poliquin Step ups
2x
10/10 Walking KB RDL
10 Swings
5/5 Kickstand Goblet Squat
5/5 Rotational Press
3x (score load)