Warm Up:
2x :20 work :10 rest
jumping jacks
arm circles forward/backward
bootstrappers
Samson stretch
plank hold
banded pull aparts
Skill Work:
OTE3:00×3:
30 alternating double-DB overhead lunges
Rest remainder of the 3:00
Score: heaviest successful unbroken set
Suggested weights
RX(35/50 lb)
Int (20/35 lb)
Beg (10/20 lb)
WOD:
EMOM x 10
Min 1: :40 Strict HSPU / Scaling
Min 2: :40 Alternating DB Renegade Rows
Score = total reps across all 10 rounds
RX(35/50 lb)
Int (20/35 lb)
Beg (10/20 lb)
Cool down:
Accumulate:
1 min Child’s Pose
1 min Thread the Needle
1 min Kneeling Wrist Stretch
1 min Supine Figure 4 Stretch