Warm Up:
1 set:
15 jumping jacks
15 unweighted good mornings
5 up-downs + jump
10 walking lunge steps (slow)
1 set:
15 jumping jacks
10 empty bar good mornings
5 burpees (no jump)
10 walking lunge steps (moderate)
1 set:
15 jumping jacks
10 sumo stance empty bar good mornings
5 burpee + jump
10 walking lunge steps (fast)
Specific Warm-Up:
2 sets:
5 unbroken sumo deadlift high pulls
WOD:
3 rounds for time:
20 sumo deadlift high pull (55/75 lb)
30 walking lunges
40-ft handstand walk
Intended Stimulus: 9-15 Minutes
Intermediate:
3 rounds for time:
10 sumo deadlift high pull (55/75 lb)
30 walking lunges
20 alternating shoulder taps (against the wall)
Beginner:
3 rounds for time:
10 sumo deadlift high pull (35/45 lb)
20 walking lunges
20 alternating shoulder taps (in a plank)
Home Workout:
3 rounds for time:
20 single-arm DB sumo deadlift high pulls (20/30 lb)
30 walking lunges
40-ft handstand walk
– Use one DB and switch arms as needed.
Movement scaling options:
Sumo DL high pulls: Reps, load, KB sumo deadlift high pulls
Walking lunges: Reps, lunges in place, low step-ups
Handstand walks: Handstand shoulder taps, plank shoulder taps
Cool down:
2 sets:
5 unbroken sumo deadlift high pulls