Warmup:

Heal2Toe 30’

Side Lunge 30’

High Knees 30’

Butt Kickers 30’

A-Skip 30’ *

B-Skip 30’ *

10 Spider-Man lunge w/twist

10 KB deadlifts

10 Russian Swings

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

Video courtesy of Runify.

WOD:

6 Rounds:

400M Run

25 Am. KB Swings (55/35)

15 Pull Ups

25 Goblet Squats (55/35)

Time Cap – 45 Min

Video courtesy of Marcus Filly.

Just know there is no rushing this workout.  Settle in and know you’re going to be in it for a bit.  Just focus on one piece at a time.  Get through that piece and move on to the next.

Scaling Options:

Run -> 500M Row

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

V-Ups -> Alt V-Ups -> Sit Ups

KB weight -> 35/25 -> as needed (ELITE:  70/55)

Cool Down:

Kneeling Lat Stretch – 1 min per side

90/90 Stretch – 2 Min

Video courtesy of The Active Life.