Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Calf Raises X 30 Seconds
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Skip X 30 Seconds
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps
Air Squats X 10 Reps
Empty Bar Thrusters X 10 Reps
Strength
Back Squat
Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
90% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
WOD
12 Minute AMRAP
COMPETITIVE
10 Thrusters (95/65)
10 Pull-Ups
30 Double Unders
PERFORMANCE
10 Thrusters (65/45)
10 Jumping Pull-Ups
30 Double Unders or 50 Single Unders
LIFESTYLE
10 Thrusters
10 Ring Rows
30 Single Unders
Stimulus: This Is a Full Body Strength and Endurance Workout. You Should Pick a Weight That You Can Consistently Go Unbroken on the Thrusters. Your Pull-up Scale Should Feel Easy at the Beginning