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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 – 5 sets of:

10 Alternating Dumbbell Plank Row w/Pause @ Chest

10 Single Arm Dumbbell Floor Press + Single Arm Support

Rest 90-120 seconds between sets. Scale volume of reps up or down as needed based on loading you have. For the Floor Press, start with both Dumbbells in the locked out position, from there, perform 10 Presses with 1 Arm while the other arm continues to support, once 10 reps are done switch to the other side maintaining the support position with the arm you just pressed with.

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

Odd – Hollow Hold

Even – Tall Kneeling Kettlebell/Dumbbell Halo

Scale time domain as needed if you can’t hold unbroken for the entire time. Alternate sides for the Halo each round.

4) Met-con – Every 1:00 x 8 sets:

Odd – 5 Burpees + Max Reps Dumbbell/Kettlebell Lungster Right Arm

Even – 5 Burpees + Max Reps Dumbbell/Kettlebell Lungster Left Arm

Get after it and go hard. One Lungster is either a forward or reverse Lunge on each leg + Thruster. Single object held in the Front Rack. Switch arms each round.

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