Warm Up:
1 set:
:30 alternating back rack lunges PVC
:30 push-ups (from knees as needed)
1:00 air squats
1:00 lateral burpees over the PVC
:30 PVC good mornings
:30 PVC pass throughs
Specific Warm-Up:
3 sets:
4 shoulder presses
4 front squats
4 thrusters
– Rest as needed between sets.
WOD:
7 rounds for max reps:
1:30 to accumulate:
4 shoulder presses (95/135 lbs)
4 front squats
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest
Intermediate:
7 rounds for max reps:
1:30 to accumulate:
4 shoulder press (65/95 lbs)
4 front squat
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest
Beginner:
7 rounds for max reps:
1:30 to accumulate:
4 shoulder press (35/45 lbs or lighter)
4 front squat
4 thrusters
AMRAP lateral burpees over the barbell (step over as needed)
1:30 rest
Home Workout:
7 rounds for max reps:
1:30 to accumulate:
5 shoulder presses (35/50 lb)
5 front squats
5 thrusters
AMRAP lateral burpees over the DBs
1:30 rest
Movement scaling options:
Shoulder press: Load, DB shoulder press, DB floor press
Front squat: Load, DB front squat, goblet squat
Thruster: Load, DB thruster
Lateral burpee: Step over the barbell, burpees (no lateral hop), up-downs
Cool down:
Accumulate:
:30 banded overhead stretch/side
:30 banded pec stretch/side