Warm Up:
2 sets
:30 jump rope
10 Cossack squats
10 over the fence
10 DB RDLs (light)
10 DB strict presses (light)
Skill Work:
4 sets for reps:
:20 plate hops (45/25 lb)
Rest :40
WOD:
5 x 2:00 rounds:
20 DB box step-ups (35/50 lb) (16/20 in)
Max reps of DB push presses
Rest 2:00 between rounds
Intermediate:
5 x 2:00 rounds:
20 DB box step-ups (20/35 lb) (16/20 in)
Max reps of DB push presses
Rest 2:00 between rounds
Beginner:
5 x 2:00 rounds:
20 DB box step-ups (16/20 in)
Max reps of DB push presses (10/20 lb)
Rest 2:00 between rounds
Movement scaling options:
DB Box Step-Ups: Load, reps, DB lunges
DB Push Presses: Load, single-arm options, DB shoulder presses
Alternate Workout:
5 x 2:00 rounds w/ a partner:
20 DB box step-ups (35/50 lb) (16/20 in)
Max reps of DB push presses
Partner 1 works for 2:00, then rests while Partner 2 works for 2:00.
Cool down:
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts