Warm Up
Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
Scap Push UPS
PVC Deadlift (2-1-2-1) (Lowering – Bottom – Raise – Top)
Dead Hang
Squat Hold Pushing Knees Out With Elbows
On Coaches Call Out
200M Run
50M Farmer Carry at a Lighter Weight
5 Reps: Burpees
6 Reps: Db Lunges
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
Strength
Deadlift
Sets X Reps: 1 Sets X AMRAP Reps @ 65% 1 Rep Max
WOD
20 Minute AMRAP
COMPETITIVE
400m Run
100m Double KB Farmer Carry (53/35)
20 Burpees
20 Double DB Alternating Lunges (25/15)
PERFORMANCE
400m Run
100m Double KB Farmer Carry (35/25)
20 Burpees
20 Double DB Alternating Lunges (15/10)
LIFESTYLE
200M Run
100M Double KB Farmer Carry
20 Burpees
20 Alternating Lunges
Stimulus: You Should Be Able to Move Smoothly Through All the Work. Keep Your Heart Rate From Peaking by Using the Run or the Farmer Carry as a Recovery.