Warmup

  • :30 Seconds
    • Easy Shuttle Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Medium Shuttle Run
    • Side Lunge
    • Knuckle Drags
    • Air Squats
    • Faster Shuttle Run
    • Active Spiderman
    • Active Samson
    • Push-up to Down Dog
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Overhead Squats
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats

WOD

  • 5 Rounds:
    • 1:00 Row for Calories
    • 1:00 Thrusters (95/65)
    • 1:00 10 Meter Shuttle Runs
    • 1:00 Rest