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GENERAL WARM UP 5-15minutes
2 Rounds:
–:30sec Mountain Climbers
–5ea Samson Lunge (25/15 plate)
–10 Squat w/ Plate Push Away (25/15 plate)
–10 Scap Push Up
–10 Scap Pull Up
–:30sec Bent Knee Hollow Hold
SPECIFIC WARM UP 15-25minutes
Walking Lunge, Pull Up & OH Carry Specific Warm-Up 1x:
–8 Alt. Dumbbell Lunges (in place, light)
–6 Kip Swing
–:20sec ea. Single Arm OH DB Hold (light)
–6 Alt. Dumbbell Walking Lunges (light)
–3 Kip Swing + 1-2 Pull-Ups
–5 Dumbbell Push Press
–:20sec Dumbbell OH Hold
For Time:
50 Pull Up
75 meter Dumbbell Walking Lunge Steps (50’s/35’s)
50 Pull Up
75 meter Double KB OH Carry (70’s/53’s)
Goal: Sub 15 min
For Time Scaled Version:
50 Jumping Pull Up OR 30 Body Row
50 meter Dumbbell Walking Lunge Steps (25’s/15’s)
50 Jumping Pull Up OR 30 Body Row
50 meter Double KB OH Carry (35’s/26’s)
For Time Bodyweight Version:
50 Table Row or V-Up
300ft Walking Lunge Steps
50 Table Row or V-Up
100ft Handstand Walk or 10 Wall Walks
Goal: Sub 15 min
3 Rounds for Quality:
7ea Crossbody Muscle Snatch
:60 sec Hollow Body Plank Hold
10 Plate External Rotation
