Warm Up:
Set 1
10 Alternating Standing Quad Stretch
10 Alternating Knee-to-Chest
20 Arm Circles Forward
20 Arm Circles Backward
Set 2
10 Squat Therapy Reps (use wall)
10 High Plank to Low Plank
10 Air Squats
10 Push-ups
Set 3
20 Walking Lunges
10 Jumping Squats
10 Hand Release Push-ups
Workout Prep:
10 Minutes
Set 1
20 Seated Leg Raises
200m Jog
Set 2
20 Seated Leg Raises over DB
100m DB Farmer Carry
WOD:
Every 5 Minutes for 3 Rounds:
200m DB Farmer Carry @35/25
AMRAP:
10 DB Deficit Push-ups
10 DB Squats
(Use two DBs)
Time: 15 Minutes
Loading: 1/5
Skill: 2/5
Volume: 4/5
Intermediate:
Every 5 Minutes for 3 Rounds:
200m DB Farmer Carry @25/15
AMRAP:
5 DB Deficit Push-ups
10 DB Squats
(Use two DBs)
Beginner:
Every 5 Minutes for 3 Rounds:
200m DB Farmer Carry @15/10
AMRAP:
5 Push-ups
10 DB Squats
(Use two DBs)
Limited Equipment:
Every 5 Minutes for 3 Rounds:
200m Weighted Carry
AMRAP:
10 Hand Release Push-Ups
10 Weighted Squats
Movement scaling options:
Farmer Carry: Load, Distance
DB Deficit Push-up: Deficit on Knees, Depth of Deficit
DB Squat: Load
Cool down:
8 Minute Clock
Practice Single-Arm DB Overhead Squats