Warm-up
-2 Min Cardio (Row, Bike, Run, Ski) – Build to fast pace by the end
-10 Burpees (no jump)
-30 Jump Jacks
-10 Weighted Lunges + 4 steps spiderman lunge (hold bottom + Stretch)
-30 sec pigeon stretch each leg
-30 sec calf stretch each side
-8 Goblet Squats + 8 Push Presses + 8 Thrusters
-30 sec sprint on any cardio machine
Strength
a) Back Squat – 5×3 @ 85%+
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3 minutes
Conditioning
12 Min AMRAP Ladder
2 DB Hang Cleans 50/35#
2 T2B
2 Thrusters 115/75#
4 DB Hang Cleans 50/35#
4 T2B
4 Thrusters 115/75#
*Increase each round by 2 reps & follow pattern until 12 min is up
WOD Notes: If you don’t have a barbell, you will use same DB weights for the thrusters. If you only have 1 DB, you will do 2R + 2L for round 1 of Hang Cleans & Thrusters. T2B sub = weighted sit-ups w/ DB behind head (light DB) or weight on upper chest. Goal is to get to the round of 14+.