Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation

Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Pull Up Bar Dead Hang X 30 Seconds

Movement Prep
Band Good Morning X 15 Reps
Band Overhead Press X 15 Reps
Scap Pull-up X 10 Reps
Scap Push-up X 10 Reps
Push-up X 8 Reps
KB Swing X 8 Reps
Skipping X 30 Seconds

Strength

Deadlift

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM

Pull-Ups
Every 2:15 on the Minute X 3 Sets
80% of Max Reps

*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

For Time

COMPETITIVE

50-40-30-20-10
Double Unders
40-30-20-10-5
Push UPS
KB Swings (50/35)

PERFORMANCE

50-40-30-20-10
Double Unders
or
80-70-60-50-40
Single Unders
40-30-20-10-5
Knee or Elevated Push UPS
KB Swings (35/25)

LIFESTYLE

50-40-30-20-10
Single Unders or Jumps
25-20-15-10-5
Elevated Push UPS
KB Swings