WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

10 Scapula Push-ups

10 Banded Pull-Aparts

10 Alternating Lunges

5 Vertical Leaps

1 Inchworm + Push-up

Get those shoulders warm.

1b) 9:00 – 14:00 – Every 1:00 x 5 sets: 5/side Single Arm Half Kneeling Dumbbell Press

Keep the weight light to moderate for all 5 sets.

1c) 15:00 – 27:00 – Every 1:30 x 8 sets:

10 Dumbbell Push Press

+

10 Banded Tricep Press Downs

+

10 Abmat Sit-ups

Pick loads/resistance that you can maintain for all 8 sets. Focus on quick transitions. If this is too much volume for you to get done (shouldn’t take longer than a minute), scale the reps appropriately.

1d) 30:00 – 45:00 – Every 3:00 x 5 sets:

200m Run or 250m Ski/Row or 500m C2 Bike or 600m Assault Bike

10 Push-ups

30 Alternating Lunges

Lunges can be forward or reverse step, athletes choice. Scale as needed.

Accessory:

2) Monostructural Conditioning – Run: 30 minutes @ Easy-to-Moderate Pace

Get out and start to get the legs ready for the season.

3) Weightlifting – Close Grip Bench Press: 4 sets of 8

Rest 2-3 minutes between sets. Load as deemed fit.

4) Gymnastics – Handstand Walk: “X” Time Every 1:00 x 10 sets

Pick a distance you can perform unbroken for all sets.

5) Trunk – Kettlebell Side Bends: 3 sets of 20/side

Rest 90-120 seconds between sets. Load as deemed fit.

6) Accessory – Goblet Bulgarian Split Squat: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Load as deemed fit.

7) Accessory – Banded Tricep Press Downs: 100 Reps

Use a tension that allows you to hit 40-50 reps to start.

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