WARM UP

2 Rounds
:30 Bird Dogs
:30 Single / Double Unders
5 Deadlifts (empty bar)
10 Good Mornings (empty bar)

:10 Strength
5 Deadlifts x 5 sets @65% – 70% of 1 RM

Make sure athletes focus on a deep stomach breath before every lift. Bar stays close to body!
*Complete a set on the 2 minutes*

:35 WOD
AMRAP 12 Minutes
12/10 Cal Ski
30 Double Unders
12 Double Dumbbell Box Step Overs to 24/20-inch box, 50s/35s

Target Score: 6 Rounds

Scaling:

– Double Unders: Scale to singles before reducing reps. Allow for unbroken reps.

– Double DB Step Overs: Reduce weight before reps. These should be unbroken.

Mobility (Give a little TLC!)

:30 Cat Dog

:30 Glute Lacrosse Ball Roll Out (Both side)

Ball placed on upper glutes, feet can be elevated on the wall to allow flexion.

:30 Lower Back Lacrosse Ball Roll Out