Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles

Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Push-up to Downward Dog X 60 Seconds
Cat Cow X 30 Seconds
Standing Forward Fold Stretch X 30 Seconds
Squat Hold Stretch X 60 Seconds

Movement Prep
Air Squats X 10 Reps
Double DB Thrusters X 5 Reps
Ring Rows X 10 Reps
Double DB Bent Over Row X 5 Reps
Sit-Ups X 10 Reps
Single DB Turkish Sit-Ups X 5 Reps

Strength

Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM

WOD

AMRAP 6 Minutes

COMPETITIVE

10 Double DB Thrusters (35/25)
10 Double DB Bent Over Row
10 Single DB Turkish Sit-up

PERFORMANCE

10 Double DB Thrusters (25/15)
10 Double DB Bent Over Row
10 Single DB Turkish Sit-up

LIFESTYLE

10 Air Squats
10 Double DB Bent Over Row
10 Sit-up