Warm Up
10 Knee to Chest
10 Active Samson
10 Active Spidermans
10 Slow Air Squats
10 Box Step-ups (Facing Box)
5 Lateral Box Step-ups (Right)
5 Lateral Box Step-ups (Left)
10m Bear Crawl
200m Run
Barbell/Broomstick
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squat
Mobility
- Couch stretch – 30 sec each
- Child pose – 1 min
- Wrist stretch 30 sec each
Workout Prep
- Burpee – 6 burpee stepups/boxjumps
- Thruster – 6 Empty bar thrusters, build to working weight
Wod – “Master Splinter” – For Time
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (43/29)
* Movement Subs
500m row, 28/20 cal bike
burpee step ups
reduce weight
