Warm Up:
4 sets:
Row, ski, or AirBike:
:30 easy pace
:20 moderate pace
:10 fast pace
:10 rest
2 sets:
:30 Samson stretch/leg
:30 up-downs
5 elbow-to-instep/leg
10 push-ups (on knees as needed)
10 step back lunges/leg
10 pike push-ups
1 set:
10 x shuttle runs (25 feet out and 25 feet back)
WOD:
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (35/50 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back
Intermediate:
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (20/35 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back
Beginner:
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push presses (10/15 lb)
20 box step-ups (12/20 in)
– 1 shuttle run = 25 ft down/25 ft back
Home Workout:
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-dumbbell push jerks (35/50 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back
Movement scaling options:
Shuttle runs: Substitutions
Double db push jerks: Load, push presses, single-arm variation
Box step ups: Height
Post-Workout Skill Work:
4 sets:
:20 plank hold
:10 rest
:20 flutter kicks
:10 rest