WOD:

1a) Warm-up – Passive:

2 minutes/side Quad Mobility w/Lacrosse Ball/Foam Roller/Barbell/Kettlebell/Household Item

2 minutes/side Calf Mobility w/Lacrosse Ball/Foam Roller/Barbell/Kettlebell/Household Item

Spend more time as needed if you find some tight spots or knots.

1b) Warm-up – Active – 5 rounds of:

5 Towel Pass Throughs

10 Scapula Push-ups

15 Alternating Toe-ups

Take your time, focus on positions, activation, stretch.

2) Strength/Voume Work – 3 sets of:

20 Banded Floor Press

20 Banded Bicep Curls

30 seconds Rest

15 Banded Floor Press

15 Banded Bicep Curls

20 seconds Rest

10 Banded Floor Press

10 Banded Bicep Curls

Rest 2 minutes between sets.

3) Met-con – 10 rounds AQAP:

300m Run, or Machine, or Jump Rope, or Stair Runs

20/side Slider Mountain Climbers

15 Band Resisted Squats

300m Run for the average athlete in the gym is 90 seconds, use that to base whatever you’re doing for your mono-structural movement. If you have a machine the subs would be 375m Row/Ski, 750m C2 Bike, 800m Assault Bike.

4) Accessory – Banded RNT Reverse Lunge w/Household Item: 5 sets of 10/side

Rest 2 minutes between sets. Load as deemed fit.

5) Secondary Conditioning: 45 minute Walk With Heavy Backpack

You choose the weight, walk at a moderate to brisk pace.

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

Warm-up

Body

Move

Sport

WOD Demo