Warm Up:
1 set:
2:00 bike, row, or skierg
10 alternating Samson stretches
10 alternating scorpion stretches
10 inch-worms (no push-ups)
1 set:
1:30 bike, row, or skierg
20 alternating lunges
10 staggered stance good mornings/leg
20 sit-ups
1 set:
1:00 bike, row, or skierg
10 alternating box step-ups
10 alternating Cossack squats
10 tuck jumps
1 set:
:30 bike, row, or skierg
100-ft DB farmers carry
Specific Warm-Up:
4 sets:
5 DB box step-ups
5 DB deadlifts
50-ft. DB farmers carry
– Rest 1:00 between sets.
WOD:
AMRAP 10:
12 DB box step-ups (25/35 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry
Intermediate:
AMRAP 10:
12 DB box step-ups (15/25 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry
Beginner:
AMRAP 10:
12 box step-ups (12/20 in)
12 DB deadlifts (10/15 lb)
100-ft DB farmers carry
HOME WOD:
Equipment:
AMRAP 10 min:
12 DB step-ups
12 DB deadlifts
100-ft DB farmers carry
Bodyweight:
AMRAP 10 min:
12 weighted box step-ups
12 weighted deadlifts
100-ft weighted carry
Movement scaling options:
DB box step ups: Load, step-ups (no weight), DB lunges
DB deadlifts: Load, DB good mornings
Farmers carry: 30 DB marching steps in-place, :30 sandbag hold
Partner option:
AMRAP 10:
6 DB box step-ups (25/35 lb) (20 in)
6 DB deadlifts
100-ft DB farmers carry
Post-Workout Skill Work:
Accumulate:
50 DB push-up + renegade rows
– One rep = 1 push-up + 1 renegade row.