Warmup:

10 Kickers per side

10 Bow2Bends

10 Squat2Stands

10 Alt Toe Touch

10 Box Step ups

10 Twisting Push ups

10 KB deadlifts

8 KB Russian Swings

6 Am KB Swings

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting Strength.  Our pulling movement for the cycle will be good ol’ fashioned Deadlifts!!!  Nothing builds a strong back ad posterior chain like these!  Keep the back flat throughout and have the hips and shoulders rise at the same time when standing up.  For set-up procedures, watch this vid…

WOD:

AMRAP 15:

12 Hand Release Pushups

15 Box Jumps (24″/20″)

18 American KB Swings (53/35)

These movements will allow for you to start at a blistering pace, but fight to maintain that pace late in the WOD as well!

 

Scaling Options:

Push Ups -> up motion on knees

 

Bow height -> 20/16 -> as needed

 

KB weight -> 35/25 -> as needed

 

Cool Down:

Iron Cross hold – 1 Min per side

 

Pigeon Pose on box – 2 Min per side