Warmup:

-Grab 1 med weight DB-

Walking Lunge 30’

Inchworm 30’

DB Suitcase carry 30’ per arm

8 Push Ups

DB Front Rack carry 30’ per arm

5 Push-ups per arm holding DB*

DB Overhead carry 30’ per arm

Video courtesy of MataMethod

WOD:

Every 5:00 For 5 Rounds:

200m Dual DB Farmer Carry (35/25)

Then…AMRAP:

10 Dual DB Deficit Push-ups

10 Dual DB Front Squats

Goal = 3+ Rounds of the AMRAP ea round

No rest between 5-min Rounds

Video courtesy of WOD Star.

The DB weight should be manageable enough to where you should only have to put the DBs down for a second or two at the turnaround for the 200M. For Deficit Push ups on top of DBs.

Scaling Options:

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

DB Deficit Push-Ups -> Regular Push Ups -> Push Ups off box

Cool Down:

Scorpion Pose – 1 Min per side

Barbell Forearm Smash – 1 min per side

Video courtesy of K Squared Fitness.