Dynamic warm-up | 11:00400-m run (sub 500-m SkiErg, row or bike to accommodate running limitation)1 round:10 jumping jacks10 alternating spiderman + reaches10 push-ups to downward dog10 burpees (slow)10 alternating Samson lunges10 reverse lunges10 jumping jacks10 alternating scorpion stretches10 air squats10 burpees (fast)
Accumulate:30 KB Turkish get-ups- For quality.
- RX -For time:20-18-16-14-12-10-8-6-4-2:Alternating single-leg squats1-2-3-4-5-6-7-8-9-10:Strict ring dips- Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
- INTERMEDIATE -For time:20-18-16-14-12-10-8-6-4-2:Alternating single-leg squats to a box1-2-3-4-5-6-7-8-9-10:Jump and controlled lower ring dips- Alternate back and forth between each movement, following rep scheme; so, 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
- BEGINNER -For time:10-9-8-7-6-5-4-3-2-1:High box step-downs1-2-3-4-5-6-7-8-9-10:Box dips with feet on floor- Alternate back and forth between each movement, following rep scheme; so, 10 box step-downs, 1 dip; 9 box step-downs, 2 dips; etc.
Accumulate:1:00 banded shoulder stretch/side1:00 couch stretch/side