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
