Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation

30 Sec Arm Circles
30 Sec Shoulder Dislocates With a PVC Pipe or Resistance Band
30 Sec Leg Swings per Side
30 Sec Alternating Lunges
30 Sec Scorpion Stretch
30 Sec Glute Bridges
30 Sec Push Up

Movement Prep
10 Push up or Knee Push up or Elevated Push Up
15 High Plank Shoulder Taps
10 Negative Pull UPS
16 Alternating Lunge With a Twist
10 Deadlifts With a Empty Bar

Strength

Deadlift

Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

Pull-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps

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

WOD

For Time ~ Down and Back

COMPETITIVE

In a Weighted Vest (20/14)
10-9-8-7-6-5-4-3-2-1
Push Up
Pull Up
20-18-16-14-12-10-8-6-4-2
Alternating Lunges

PERFORMANCE

10-9-8-7-6-5-4-3-2-1
Push Up
Pull Up or Jumping Pull Up
20-18-16-14-12-10-8-6-4-2
Alternating Lunges

LIFESTYLE

10-9-8-7-6-5-4-3-2-1
Knee or Elevated Push Up
Jumping Pull Up or Ring Row
20-18-16-14-12-10-8-6-4-2
Alternating Lunges

Stimulus: This Is a Full Body Strength and Conditioning Workout. You Should Have No Problem With the Movements. Do Not Wear a Vest if You Can’t Perform the Movements With Good Form.