Warm Up:
1 set:
200-meter jog
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 pike or plank hold
1 set
200-meter jog
10 single-leg toe touches/leg
10 alternating reverse lunges
10 band pull aparts
:30 handstand or plank hold
1 set
200-meter jog
10 unweighted good mornings
10 walking lunge steps
10 band pull downs
:30 handstand or plank shoulder taps
Skill Work:
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up
WOD:
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (26/35 lb)
Intermediate:
AMRAP 10:
30 walking lunges
6 banded strict pull-ups
5 KB strict presses/arm (18/26 lb)
Beginner:
AMRAP 10:
20 walking lunges
6 ring rows
5 DB strict presses/arm (10/15 lb)
Home Workout:
AMRAP 10:
30 walking lunges
5 left-arm dumbbell bent-over rows (35/50 lb)
5 right-arm dumbbell bent-over rows
5 left-arm dumbbell presses
5 right-arm dumbbell presses/arm
– Use one dumbbell.
Movement scaling options:
Walking lunges: Reps, step-ups
Strict pull-up: Band or foot-assisted strict pull-ups, ring rows
KB strict press: Load, dumbbell strict press
Cool down:
1 set:
1:00 foam roll quads
1:00 couch stretch/side