Monday, May 15th 2023

WARM UP – Bike, jump rope

EMOM x 4 (Alternating)

-:45 bike (Start easy, build intensity)

-:45 jump rope (Single unders round 1. Double under round 2)

MOVEMENT/MOBILITY – In 25′ increments,

-walking lunges w/ trunk twist

-reverse lunges w/ overhead reach

-Tin Soldiers

-lateral plank crawl SLOW x 2

-hamstring swoops

-Crab Walk

Wall Walk into :10 HS Hold

10 plank shoulder taps w/ feet on wall, body ~45 degrees

10 wall facing HS shoulder taps

*Try to do all these w/o coming off wall

PRIMER

40 flutter kicks + 10 v-ups

10 Barbell Deadlifts

10 Barbell Front Squats

GET FIT

3 Sets

AMRAP – 3

15 Deadlifts (225/155) (Rx+20 Reps)

80 Double Unders

Max Wall Walks (Rx+HSW 10′ = 1 Rep)

:60 rest

AMRAP – 3

15/12 Cal echo bike (Rx+20/16)

18 GHD sit ups (Rx+25 reps)

Max Rep DB/KB Goblet Squat (70/50)

:60 rest

STIMULUS DL should not have more than 1 break, light-moderate load. Athletes should have at least :45 on squats on round 1, if not decrease cals to 12/9.

Scaling GHD – V-ups – SL V-Ups

Scaling Double Unders – 80 Crossovers – 1:00 DU Practice – 100 SU

Scoring Count each 10′ section of HS walk as 1 rep.

Score is WW + Goblet Squats

23min Total Time

ACCESSORY

Reverse TABATA

8x :10 L-sit

:20 rest

Modify to knee raise hold or 1 leg out at a time