-Warm Up-
1 round
1:00 bike
:30 (light) plate deadlift
:30 groiners
Into…
1 round
1:00 bike
:30 plate push press
:30 Cossack squats
Into..
1 round
1:00 bike
:30 plate ground to overhead
:30 lunges
EXTENDED WARM-UP
3 SETS
50′ Slow Table-Top Bear Crawl (aka Quadruped)*
*5 Strict-Up Downs after each set.
1 Rep of Strict Up-Down is…
1 Air Squat Down
1 Sprawl Back to Plank
:01 Pause in Plank
1 Sprawl Up to Squat
1 Air Squat Up
(No Measure)
-WOD-
5 SETS*
20 Plate ground to overhead
20 DB Suitcase Lunge (35/20)|(20/10)
20/15 Cal Bike
-Rest 2:00 b/t Sets-
*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Ground to overhead & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.
(Score is Total Time)
