Warm Up
Repeat For 5 Minutes At An Easy Pace
10 Dynamic Squats
10 Band Good Mornings
10 Scapular Push Ups
5 Inchworms
Strength
Back Squat
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes
Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes
Round 1
10 Double Dumbbell Deadlifts At A Light Weight
10 Push Ups At A Scale Easier Than Your Workout
Round 2
5 Double Dumbbell Deadlift At Working Weight
5 Push Ups At Workout Scale
WOD
4 Rounds for Time ~ 14 Minute Time Cap
COMPETITIVE
20 Double Dumbbell Deadlift (50/35)
20 Deficit Push Ups
PERFORMANCE
20 Double Dumbbell Deadlift (35/25)
20 Deficit Push Ups
LIFESTYLE
20 Double Dumbbell Deadlift
20 Elevated Push Ups
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Child’s Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side