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WARM UP:
400 M. Run or Row
2 Rounds
10 Inch Worms
10 Scorpions
10 Lunges
Then:
Mobility
SKILL:
3 Rounds at a Walking Pace
5 RDL’s @ 105% 1RM Clean
10 Bar Roll Outs
10 Weighted Glute-Bridges
10 Pistols (Adv. Weighted)
LIFT:
Dead Lift
1 x 20 (Add 5-10 lbs. from previous attempts)
*Work up to a weight you know you can hit for 20 reps straight with good technique.
**50-60% 1RM is a good place to start if this is your first time.
WOD:
“12.5”
AMRAP 7
3-6-9-12-15-18-21-Etc.
Thruster (100/65) (75/55) (65/45) (55/35)
C2B Pull Up
*Sub. C2B Pull Ups for Regular Pull Ups Accordingly.
POST WOD:
Shoulder Mobility
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