Warm Up:
1 set:
:30 Samson lunges
:30 knee push-ups
:30 bent-over rows (empty bar)
:30 scap pull-ups
:30 good mornings (empty bar)
:30 push-ups
Specific Warm-Up:
3-4 rounds:
5 push-ups
5 kipping pull-ups
5 deadlifts
-Build in deadlift load each round to working weight.
WOD:
3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts (135/185 lb)
Intended Stimulus: 9-15 Minutes
Intermediate:
3 rounds for time:
20 push-ups
15 kipping pull-ups
10 deadlifts (95/135 lb)
Beginner:
3 rounds for time:
20 knee push-ups
15 ring rows
10 deadlifts (65/95 lb)
Home Workout:
3 rounds for time:
30 push-ups
20 alternating DB renegade rows
10 DB suitcase deadlifts/arm (35/50 lb)
– Use two DBs.
Movement scaling options:
Push up: Reps, knee push-ups
Gymnastics kipping pull-up: Reps, ring rows
Deadlift: Load, dumbbell options, sumo deadlift
Post-Workout Skill Work:
4 sets:
10 V-ups
10 supine toe touches
10 lying leg raises
– Rest :30-1:00.