Warm Up:
1 set:
30-20-10
Jumping jack
Mountain climber (2-ct)
Plank hold on elbows (counted in seconds)
1 set:
10 supinated ring rows
10 hand-release push-ups
10 DB suitcase deadlifts/side
:30 alternating hamstring scoop stretch
– Scale push-ups to knees as needed.
1 set:
3-5 strict chin-ups
10 deficit push-ups on dumbbells
10 DB deadlifts
:30 alternating hamstring scoop stretch
Skill Work:
EMOM 8:
5 sumo deadlift
WOD:
AMRAP 15:
5 strict chin-ups
10 DB bench press (35/50 lb)
15 DB deadlifts
Intermediate:
AMRAP 15:
5 strict chin-ups
10 DB bench press (20/35 lb)
15 DB deadlifts
Beginner:
AMRAP 15:
5 ring rows
10 DB bench press (10/15 lb)
15 DB deadlifts
Home WOD:
Equipment:
AMRAP 15:
5 double-DB bent-over rows
10 DB shoulder or floor press
15 DB deadlifts
Bodyweight:
AMRAP 15:
5 strict sit-ups
10 hand-release push-ups
15 weighted deadlifts
Movement scaling options:
Strict chin-up: banded chin-ups, feet elevated ring rows
DB bench press: load, single-arm variation
DB deadlift: oad, reps, range of motion, single-arm/leg variation
Limited bench option:
AMRAP 15:
5 strict chin-ups
10 incline DB bench press (35/50 lb)
15 DB deadlifts
– Perform incline press from a medicine-ball on the floor.
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg