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 Inchworms
30 seconds Chest Stretch per side
30 seconds Prayer Stretch
30 Second Hamstring Stretch
30 Second Hip Flexor Stretch
Movement Prep:
60 Seconds Row
10 Empty Bar Deadlifts
10 Sit UPS
10 Deadlifts at a Light Weight
10 Hanging Leg Raises or Scaled Equivalent
10 Deadlifts at a Heavier Weight
10 Toes to Bar or Scaled Equivalent
Strength
Bench Press
Sets x Reps: Perform sets of 3-5 reps until you build to 75% 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 a spotter.
WOD
15 Minute AMRAP
COMPETITIVE
1000M Row
15 Deadlifts (205/145)
10 Toes to Bar
PERFORMANCE
800M Row
15 Deadlifts (155/110)
10 Hanging Leg Raises
LIFESTYLE
4 Minutes Row
15 Deadlifts
10 Hanging Knee Raises or Scaled Equivalent
Form: Maintain a Rigid Core on the Deadlifts, Be Careful Not to Rush and Compromise Your Lower Back.
Stimulus: This Is a Full Body Strength and Conditioning Workout. You Should Be Able to Move Fairly Easily Through the First Round, but Break Up the Following Rounds.