Warm Up
2 Rounds of:
8 cal Bike/Row
20 sec. High Plank Hold
16 Shoulder Taps
8 Perfect Push-Ups
8 V-Ups
25M Walking Lunges
Strength
3 Sets of:
DB Strict Press x 8
Bulgarian Split Squats x 8/8
Rest 90 sec
MetCon
“Good Will Lunging”
Rx
3 Rounds of:
AMRAP in 5 min, 2 min rest
8 DB Front Rack Lunges 45/25
8 Ring Push Ups
8 Toes to Bar
Stairs-and-back Sled Push 4/3
*start each round where you left off in previous round
Scaled
3 Rounds of:
AMRAP in 5 min, 2 min rest
8 DB Front Rack Lunges 30/15
8 Push Ups
8 Knees to Chest
Stairs-and-back Sled Push 3/2
*start each round where you left off in previous round
Post WOD
Roll Glutes
Banded Lat Stretch
Unilateral work is important for creating balance. Today is all about stability. The strength and the metcon both target shoulder and hip stablity which help keep you safe and making progress on the more exciting movements. Case and point, if your glutes are weak, and we don’t isolate them, they will always stay the weak point.