Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec PVC pass thru, 5 TVWQB, 20 sec downward facing dog, then: 2x through WOD primer: 25ft fwd lunge walk w/ light DB,
WOD prep and Set-up: 8 min
WOD
In 10 minutes complete as much as possible of:
54 and under RX & Scaled
200-ft. DB overhead lunge (50/35 RX & SC) (Scaled: front rack)
50 DB box step-ups (50/35 RX & Sc) (24/20 RX & SC)
50 Strict handstand push-ups (SC 25# plate and 1 pad)
200-ft. HS walk (SC: Bear crawl)
55 & up: RX and SC:
200ft DB OH lunge (RX:35/20) (SC:20/10 front rack)
50 DB step-ups (24/20) (SC: 20/10 & 20/16″ box)
50 Strict HSPU (25# plate and 1 pad) (SC DB press 20/10)
200ft HS walk (Sc: Bear crawl)
Post 19.3: (morning and noon class only if time)
Complete 1-3 rounds of:
5-8 Bench press (BB or DB)
15 GHD hip extensions
15-20 tubing back flies
