Warm Up:
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
10 PVC good mornings
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
10 PVC pass throughs
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
10 push-ups
Specific Warm-Up:
2 sets:
:30 bike for calories
– Rest :30.
:30 dumbbell push presses
– Rest :30.
WOD:
5 rounds for reps:
1:00 bike for calories
– Rest :30.
1:00 double-DB push presses (35/50 lb)
– Rest :30.
Intermediate:
5 rounds for reps:
1:00 bike for calories
– Rest :30.
1:00 double-DB push presses (25/35 lb)
– Rest :30.
Beginner:
5 rounds for reps:
1:00 bike for calories
– Rest :30.
1:00 double-DB push presses (15/20 lb)
– Rest :30.
Home Workout:
5 rounds for reps:
1:00 walking lunge steps
– Rest :30.
1:00 dumbbell push presses (35/50 lb)
– Rest :30.
Movement scaling options:
Bike: Substitutions
Double db push press: Load, single-arm options, dumbbell shoulder press, dumbbell bench presses
Post-Workout Skill Work:
3 sets for reps:
5-15 GHD hip extensions
– Rest 1:00-2:00 between sets.