Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Bodyweight Alternating Lunges with a Twist
30 seconds Alternating Groiners
30 seconds Hip Flexor Stretch per side
30 seconds Prayer Stretch
30 seconds PVC Front Rack Mobilization
30 seconds Bodyweight Squat
Movement Prep:
10 Squat to Med Ball
10 Med Ball Thruster
10 DB Thruster
10 Burpees
Strength
Back Squat
Perform Sets of 3-5 Reps Until You Build to 72.5% of Your 1 Rep Max, Then Perform An AMRAP in 15-20 Minutes
Coaching Notes: Do Not Take the AMRAP Set to True Failure, if You Are Unsure About Your Ability Ask for Spotters. Rest the Remainder of the 15-20 Minutes to Allow for Recovery Before the Metcon.
WOD
27-21-15-9
COMPETITIVE
Double DB Thrusters (35/25)
Burpees over DB
PERFORMANCE
Double DB Thrusters (25/15)
Burpees over DB
LIFESTYLE
Double DB Thrusters
No Push Up Burpees Over DB
Coaching Notes:
Form: Maintain a rigid core during the burpees to minimize stress on the lower back.
Stimulus: This is a classic functional fitness couplet, move smoothly and push your work capacity.