03.27.2020

GENERAL WARM-UP

1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) Forward & Lateral Leg Swings (10-15 reps each)

4) PVC Pipe Arm Rotations or Arm Circles (10-15 reps)

5) Walk Out Stretch Series

ACTIVATION WARM-UP

1) Wall bugs or Bird Dogs, 5 reps R/L x 3 sets

2) Side Plank Variation (dealer’s choice; 30s hold R/L – 2X’s)

3) T-Spine Superman’s, 10s hold x 3 sets

4) Glute Bridge w/5s Hold at Top, 5 reps x 3 sets

5) Single Leg RDLs, 5 reps R/L x 3 sets

STRENGTH/SKILL (Based on the equipment you have available, choose either the Strength OR Skill programmed below)

STRENGTH: Deadlift, 5 x 5 sets @ 70-75%

SKILL: Double Under’s

WOD 1: Using a 20-minute running clock, perform the following for time:

• 2000m Row buy-in

With time remaining, AMRAP:

• 20 Double Under’s (40 singles)

• 10 Thrusters (95/65)

• 20 Box Jump Over’s (22/20”)

• 10 Sumo Deadlift High Pull (95/65)

WOD 2 (minimal equipment): Using a 20-minute running clock, perform the following for time:

• 1-mile Run or 8-minutes on whatever machine available

With time remaining, AMRAP:

• 20 Double Under’s (40 singles)

• 10 One Arm DB Thrusters (5 R/L)

• 20 Box Jumps or Box Jump Over’s

• 10 DB/KB Sumo Deadlift High Pull

WOD 3 (no equipment): Using a 20-minute running clock, perform the following for time:

• 1-mile Run or 8-minutes on whatever machine available

With time remaining, AMRAP:

• 20 Burpee Tuck Jumps

• 10 Air Squats

• 20 Box Jumps (jump/step-up onto a bench or sturdy chair)

• 10 Hand Release Push-Up

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Reverse Hyper’s or Superman’s, 20 reps for 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)