Warm Up:
1-2 sets:
50-ft high knees
50-ft butt kicks
50-ft bear crawl
50-ft alternating spiderman pose
50-ft crab walks
50-ft duck walks
50-ft high kicks
Skill Work:
EMOM 7:
2 thrusters
WOD:
AMRAP 12:
10 DB push presses (35/50 lb)
12 burpees-to-target (12″)
Intermediate:
AMRAP 12:
10 DB push presses (20/35 lb)
12 burpees-to-target (12″)
Beginner:
AMRAP 12:
10 DB push presses (10/15 lb)
12 burpees
HOME WOD:
Equipment:
AMRAP 12:
10 DB push presses
12 burpees-to-target (12″)
Bodyweight:
AMRAP 12:
10 bench dips
12 burpees-to-target (12″)
Movement scaling options:
DB push press: Load, single-arm push press, DB strict press
Burpees-to-target: Reps, height, burpee, straight-arm burpee
Limited equipment:
AMRAP 12:
10 DB push presses (35/50 lb)
12 burpees over the DB
Cool down:
3 sets:
:20 doorway pec stretch/side
20 banded pull-aparts