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WOD:

1a) Warm-up – Passive:

2 minutes/side Lat Stretch

2 minutes/side Lat Foam/Lax Ball/Household Item

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 3 rounds of:

5/side Thoracic Rotation

5 Wall Slides

10/side Alternating Toe-ups

For quality, not for time.

2) Strength/Volume Work – 16 sets of :40 ON/:20 OFF:

Station 1 – Banded or HHI Z-Press

Station 2 – Banded Bulgarian Split Squats (Switch Legs Every Other Round)

Station 3 – Bent Over Banded Rows Split Stance (Switch arms every other round)

Station 4 – :20 Second S/A Plank Hold (Alternate Sides Half Way)

Max reps at each station, with a focus on quality and range of motion over speed.

3) Gymnastics – 8 sets of :20 ON/:10 OFF:

Odd – Hollow Hold

Even – Arch/Superman Hold

Scale time domain as needed if you can’t hold unbroken for the entire time.

4) Met-con – Every 1:00 x 8 sets:

Odd – 5 Burpees + Max Reps Jumping Lunges

Even – 5 Burpees + Max Reps Slider Mountain Climbers

Get after it and go hard. Alternate between the two couplets each minute.

5) Secondary Conditioning – 45 minute AMRAP:

3:00 Run/Cardio Recovery>Moderate Effort

50ft/side Single Arm KB, DB, HHI Farmers Carry

2:00 Run/Cardio Recovery>Moderate Effort

50ft/side KB, DB, HHI Front Rack Carry or Hold R/L

1:00 Run/Cardio Recovery>Moderate Effort

50ft/side Lateral Monster Walk

Have fun and hopefully enjoy the sun.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Body

Move

Sport

Sport Strength

Move Met-con