Warmup:

5 Inchworm Push Ups

5 Cobra to Down Dog

Seal Walk 30’

5 Cobra to Hip Snap

5 Push ups on top of DBs*

5 light DB deadlifts

10 light DB bench press

10 Scorpions

Video courtesy of OPEX Fitness

S/S/S:

Dumbbell Bench Press

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Second time hitting our DB Bench Press this cycle.  With our working sets dropping to 3, aim to go heavier this time around than you did in the 5X5 week.

WOD:

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

Burpee Deadlift (50/35)

*30 Double Unders at the end of every round

Time Cap: 15 min

Video courtesy of Mayhem Athlete.

Make sure once your feet land as you come out of the burpee, set your back so you are able to deadlift without rounding the back.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Dubs -> 15 per round -> 45 Single unders

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Scorpion Pose – 1 Min per side