Warm Up:
1 set:
10 alternating elbow-to-insteps
10 alternating scorpion stretches
10 dive bomber push-ups
10 shoo the turtles/leg
10 alternating Samson stretch lunges
Skill Work:
Every 2:00 x 4 sets:
7 double-kettlebell front squats
– Build in load as desired.
WOD:
10 rounds for time:
10 hand-release push-ups
10 sit-ups
Intended Stimulus: 7-13 Minutes
Intermediate:
10 rounds for time:
7 hand-release push-ups
10 sit-ups
Beginner:
10 rounds for time:
7 hand-release knee push-ups
7 foot-anchored sit-ups
Home Workout:
Same as Above
Movement scaling options:
Hand release push-up: Reps, hand-release push-ups from the knees
Sit-up: Reps, foot-anchored sit-ups
Cool down:
1 set:
1:00 cobra stretch
1:00 banded tricep stretch/side