Warm Up:
2 rounds:
:20 Samson lunge stretch/leg
10 alternating single-leg v-ups
:20 superman hold
7 wall squats
3 wall walks
200-m run or 1:00 row, bike, or ski
WOD:
For time:
21-18-15-12-9-6-3:
DB squats (35/50 lb)
DB-facing burpees
– Use two DBs.
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
21-18-15-12-9-6-3:
DB squats (20/35 lb)
DB-facing burpees
Beginner:
For time:
21-15-9-6-3:
DB squats (10/15 lb)
DB-facing burpees
HOME WOD:
For time:
21-18-15-12-9-6-3:
DB squats
DB-facing burpees
Movement scaling options:
DB squats: Load, goblet squats, DB lunges
DB facing burpee: Step over the DB, burpees in place
Workout volume: 21-15-9-6-3
Post-Workout Skill Work:
8 sets for reps:
:20 DB shoulder-to-overheads
– Rest :10 between sets.