WOD:

1a) Warm-up – Passive:

2 minutes/side Couch Stretch

2 minutes/side Low Samson Stretch

Hold stretches longer as needed, and spend more time as needed if your hips are tight.

1b) Warm-up – Active – 4 rounds of:

6 Alternating Sumo Walk-Around

20 Glute Bridge-ups w/Pause

Take your time, focus on positions and activation.

2a) Strength/Volume Work – Squat Complex – Every 3:00 x 4 sets:

3 Pause Dumbbell Front Squats

4 Alternating Dumbbell Front Rack Reverse Lunges

5 Dumbbell Front Squats

Depending on the Dumbbell weights you have you may need to scale the volume of reps up to get the desired stimulus from this. You should be finish the complex without a lot left in the tank, if this is easy for you to do with the weights you have, push the reps by 50%, 100%, whatever is appropriate.

2b) Strength/Volume Work – 4 sets of:

8 Romanian Deadlift To Forward Lunge w/Dumbbell @ Farmers Position

Rest 2 minutes between sets. Focus on position, balance, and range of motion first, loading second.

3) Met-con – Every 2:00 x 10 sets:

12 Wall Balls or Jumping Medball Squats

10 Box/Bench/Household Item Jump Overs

8 Burpees

Scale volume as needed. We want you having at least 30 seconds of rest the first round @ an 80ish% effort.

4) Accessory – 5 rounds for Quality:

30 second Active Squat Hold w/Bodyweight, Household Item, KB, DB, BB, Medball

10 Alternating Pause Lateral Lunges w/Bodyweight, Medball, DB, KB

30 seconds Hollow Hold

Not for time, but move through the 5 rounds of this at a continuous pace that allows you to focus on quality of movement and activation.

5) Secondary Conditioning – Every 4:00 x 6 sets:

2 minute Machine/Run/Jump Rope/Stair Runs/Etc.

20 Dumbbell/Kettlebell/Household Item Swing

10 Tuck Crunches

Scale reps as needed to get consistent maintainable output and reps.

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

Warm-up

Body

Move

Sport

WOD Demo and Post Workout Thoughts…this is an easy workout to just follow the WOD demo for your timing.