Warmup:

2X:

1:00 Jump Rope

10 Huggers

10 Over and Backs

5 Pike Push Ups

20 Calf Pedals in Down Dog

-then-

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

Triple AMRAP

5 Min AMRAP:

10 Double Unders

5 DB Strict Press (35/25)

-Rest 1:00-

7 Min AMRAP:

20 Double Unders

10 DB Push Press

-Rest 1:00 –

9 Min AMRAP:

30 Double Unders

15 DB Push Jerk

Video courtesy of Online WOD.

Best way to shake off a 25.2 hangover?  Kick-start it with back-to-back-to-back AMRAPs!  With each AMRAP, the volume per round goes up, but the pressing movement changes.  The more complex the move, the quicker the rep cycle.  So, try to see if you can hit the same number of rounds or improve each time.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Dubs -> 2XSingle Unders

Cool Down:

Calf Stretch on Rig – 2 Min Per side

Banded OH Shoulder Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged