Warmup:

10 Kickers per leg

10 Cherry Pickers

10 Bow2Bends

10 Pushup2downward dog

5 Cobra to Hip Snap (see video below, courtesy of Invictus Fitness)

10 Iron Crosses

10 Scorpions

5 Wall Ball Sit ups

2X10 Empty bar RDLs

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Starting Strength.  Our third go around of Deadlifts this cycle.  Lower reps per set, so aim to go even heavier than the 3X5 week.  Keep the back flat throughout and have the hips and shoulders rise at the same time when standing up.

WOD:

AMRAP 6:

3 Burpees

3 Pull Ups

6 Burpees

6 Pull Ups

9 Burpees

9 Pull Ups

Etc…

-3 Min Rest-

then…

AMRAP 6:

2 Wall Ball Sit Ups (20/14)

2 Toe2Bar

4 Wall Ball Sit Ups (20/14)

4 Toe2Bar

6 Wall Ball Sit Ups (20/14)

6 Toe2Bar

Etc…

Back-to-back 6 Min AMRAPs with a nice little break between.  Both AMRAPs are ascending ladders. The first one, you add 3 reps per movement each round.  In the second AMRAP, the reps go up by 2 every round.  Don’t sprint through the low-rep rounds, or the higher-rep rounds will hit you like a punch to the gut.  Keep a steady pace all through the 6 minutes.

 

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows

Med Ball -> 14/10 -> As needed

T2B -> Kipping Knee Raise -> Laying Knee Raise -> V-Ups

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Cobra Pose – 2 Min