Warm up 

Core warm up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

2. Plank complex

3. Gymnastic isometric holds

WOD

4 rounds of:

1:25 minute run

7 single leg deadlift + lateral raise

VIDEO

*Push up complex 

Push up

Jackknife- Right hand left foot

Push up

Jackknife- Left hand right foot

8 mountain climbers 

➡️ NOTE- be advised some movements are not for everyone (age/ ability level/ coordination) & could be modified. Start slow and work your way up in volume (sets/ reps/ intervals/ etc.)

Add it with some weights or cardio (running/ bike/ rowing/ jump rope/ etc) to mix it up.

👉🏽For more information on how to properly execute this movement or on online or live, personal strength training contact us today👈🏽

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Warm Up 

Double DB warm up

3x *reps coach’s choice 

1. Deadlifts

2. Lateral jumps over DBs

3. Squats

4. Lateral jumps over DBs

5. Press

6. Lateral jumps over DBs

7. Power cleans

8. Lateral jumps over DBs

9. Thrusters

10. Lateral jumps over DBs

Partner WOD

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Buy in:

5 minute ping pong

4 DB snatches

4 DB man maker (2 R/ 2 L)

*2 minute rest period

Game:

5 minute ping pong

3 DB full cleans

4 DB shoulder to overhead 

*2 minute rest period

Cash out:

5 minute ping pong

4 DB thrusters 

3 DB devils press

Bonus

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4. “While discipline and freedom seem like they sit on opposite sides of the spectrum, they are actually very connected.” – Jocko Willink

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