Warm Up
- 30 Seconds Push-up to Down Dog
- 30 Seconds Front Plank
- 30 sec Chest Stretch on Wall
- 30 Seconds Air Squats
- 30 Seconds Glute Bridges
- 30 sec Front Rack Stretch
- 30 Seconds Inchworm to Push-up
- 30 Seconds Alternating Bird Dogs
- 30 sec Barbell Straddle Stretch
Barbell/Broomstick
- 5 Good Mornings
- 5 Back Squats
- 5 Elbow Rotations
- 5 Strict Press + Reach
- 5 Romanian Deadlifts
- 5 Front Squats
WOD – “Bar Crawl” – For Reps
Teams of 3
AMRAP 7:
50 Bench Press (60/40)
50 Bench Press (70/45)
Max Bench Press (80/60)
Rest 3 Minutes
AMRAP 7:
50 Front Squats (60/40)
50 Front Squats (70/45)
Max Front Squats (80/60)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (80/60)
50 Deadlifts (100/70)
Max Deadlifts (120/80 )
* Scaling Option
1. Halve above weights
2. Technique Practice - Staring each AMRAP with an empty Bar
