Warm Up:
3 rounds:
7/10-calorie Echo bike
10 leg swings forward/back
10 leg swings side to side
10 wall-facing squats
50-ft dumbbell waiters walk
– The waiters walk is 25 ft out with the left arm and 25 ft back with the right arm.
– Increase dumbbell load each round.
Specific Warm-Up:
3 sets.
5 dumbbell push presses
5 dumbbell front squats
5 dumbbell thrusters
– Add load each set.
– Build to a heavier load than workout weight today, if desired.
WOD:
1-3-5-7-9-11-13-15 reps for time of:
DB push presses (20/35 lb)
DB front squats
DB thrusters
– Use two dumbbells.
Intended stimulus: 10-15 minutes
Intermediate:
1-3-5-7-9-11-13-15 reps for time of:
DB push presses (15/25 lb)
DB front squats
DB thrusters
– Use two dumbbells.
Beginner:
1-3-7-11-15 reps for time of:
DB push presses (10/15 lb)
DB front squats
DB thrusters
– Use two dumbbells.
Home Workout:
Same as Rx
Movement scaling options:
DB push presses: Load, reps
DB front squats: Load, reps
DB thrusters: Load, reps
Cool down:
1 set:
3:00 bike or row, easy
1:00 banded shoulder stretch/side
1:00 deep squat hold