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
Bodyweight Squat X 10 Reps
Wall Ball Thrusters X 10 Reps
Band Bicep Curls X 15 Reps
Band Overhead Press X 15 Reps
Db Hang Clean and Press X 10 Reps
Sit-up X 10 Reps
Strength
Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM
Thruster
Build to a Heavy 7 Reps in 8 Minutes
WOD
17 Minute AMRAP
COMPETITIVE
20 Wall Balls (20/14)
40 Sit-Ups
20 Single Db Hang Clean and Split Jerk (40/25)
PERFORMANCE
20 Wall Balls (14/10)
30 Sit-Ups
20 Single Db Hang Clean and Split Jerk (25/15)
LIFESTYLE
20 Wall Ball Squats
20 Crunches
20 Single Db Hang Clean and Split Jerk
Stimulus: This Is a Full Body Strength and Endurance Workout. You Should Pick a Weight That You Feel Confident Doing Higher Reps With at the Beginning.