Warm Up:
3 sets:
25 jumping jacks
8 alternating reverse lunges
8 alternating forward lunges
Skill Work:
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work
WOD:
For time:
30 DB devils presses (35/50 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
Intended Stimulus: 5-9 Minutes
Intermediate:
For time:
30 DB devils presses (20/35 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
Beginner:
For time:
20 burpees
30 DB step-ups (12 in) (15/25 lb)
– Use 2 dumbbells.
Home Workout:
Same as Rx
Movement scaling options:
DB devils press: Load, reps, single-dumbbell devils press, burpees
DB step up: Load, reps3 sets:
25 jumping jacks
8 alternating reverse lunges
8 alternating forward lunges
Cool down:
1 set:
1:00 couch stretch/side
1:00 straddle stretch