Warm Up
- 5 Barbell Good Mornings
- Active Spidermans (5 breathes each side)
- 5 Barbell Elbow Rotations each side
- 5 Breathes Front Plank
- 5 Barbell Strict Press & Reach
- 10 Shoulder taps
- 5 Barbell Front Squats
- 10 Mountain climbers
Mobility
- 1 Min Ankle Stretch
- 1 Min Front Rack Stretch
- 30 Sec Wrist stretch
Movement Prep
- Burpee – 4 Step Up Burpee/4 Jump Up Burpee
- Thruster – 5 Front Squat/5 Press and reach/ 5 Thrusters
WOD “Dive Bar” – For Time
For Time:
800 Meter Run (1km Row or Bike 55/40Cal)
50 Barbell Thrusters (20/15)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (20/15)
*Scaling Option 1
Reduce reps to 1/2
*Fitness Option
Reduce Reps to 1/2
Use Dumbells