Warmup:

Jog 30’ and back x3

High knees 30’

Butt kickers 30’

10 Air Squats

Knee Hug2Hip Opener 30’

Inchworm 30’

5 Cobra to Hip Snap (see video below)

DB warmup: Grab a light pair of dumbbells and perform: 5 Deadlifts, 5 Front Squats, 5 Push Press, 5 Thrusters 

Video courtesy of Invictus Fitness.  The Cobra to hip snap gets you used to getting up quickly from the bottom of a burpee.  This is more effective than doing a push up and then jumping.  Use the quick SNAP of the hips to get your feet under you quick

 

WOD:

For Time:

Buy In: 1 Mile Run

then…

10-9-8-7-6-5-4-3-2-1

Dumbbell Thrusters (50/35)

Burpees

then…

Cash Out: 1 Mile Run

 

Scaling Options:

Run -> 2K Row -> 400 or Double Unders or 2.8 Mile Assault Bike

 

DB weight -> 35/25 -> as needed

 

Cool Down:

Couch Stretch – 1 Min per side

 

Roll out hamstrings and calves – 2 Min per side