20 Toes Touches
20 Arm Circles (10 Forward / 10 Back)
20 Russian Kicks
20 Sec Jog (In Place)
20 Bear Hugs
10 Butt Kickers
10 Forward or Reverse Lunges
10 Iron Cross
5 Inch Worms w/ Push-up
6 Way Raise (8 reps or 8 times through)
***Use 2.5 – 5 pound plates. Keep this light.
Bicep Curls (8 Reps)
***Use a weight that you are not rocking your body. If you don’t have DBs you can use a band and do banded bicep curls
Banded Pull-Aparts (8 reps)
Reverse Flyes (8 reps)
***Use a weight that allows you to be slow and controlled.
100 Rds For Time:
2 Air Squats
4 Alt. Lunges
(40 MIN TIME CAP)
*Wear a weight vest if you have one #20/14
*Athletes have the choice to do the WOD solo or with a partner.
*Lunges can be forward or reverse.
*Athletes can modify movements if needed.
*Movements need to be to standard if athletes do not have restrictions. Be sure to focus on form especially when you start to get tired.
15 minute Full Body Stretch and Cool Down Routine