WARM-UP
15 glute bridges
10 burpees **stepping down & up
15 supermans
20 toe raises
—
3 Rounds
15 jumping jacks
10 mountain climbers
5 split squats **each leg
3 Burpees
HOME GYM & MINIMAL EQUIPMENT TRACKS
For Time
Buy-in,
90 DUs
—
9 Rounds
9 KB Swings @53/35
9 DB Burpees
—
Cash-out,
90 DUs
Alternative Equipment
KB
DB
Plate
Odd Weighted Object
Alternative Movement
Hang BB Snatches (BB only)
Single or Double DB Swings
Plate Swings
Odd Object Swings
Jumping Jacks
Jumping Double Taps
Toe touches to Object
B. Minimal Equipment
Same as HG WOD
**Alternative Equipment/Movement
Plate Swings & Burpees onto Plate
Burpees and KB Swings wearing a vest
Burpees over object (no access to DBs or vest)
DB Swings & DB Burpees
Single DB Only: 10 alt. Hang DB snatches & alt. DB DLs
BODY WEIGHT TRACK
For Time
Buy-in,
90 (Jumping Variations)
—
9 Rounds
18 Jumping Lunges
9 Push-up + Burpee
—
Cash-out,
90 (Jumping Variations)
COACHES CHALLENGE
Accumulate 5 min Plank Hold
**Can be performed as weighted, athletes choice
MOBILITY
One minute each movement and each side
Pigeon
Calf Stretch (against the wall)
Pec Stretch
Wall Hinge
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