DYNAMIC WARM-UP

2 rounds:
10 leg swings forward/back
10 leg swings side to side
10 wall-facing squats
50-ft dumbbell waiters walk
– The waiters walk is 25 ft out with the left arm and 25 ft back with the right arm.

a. Push press

5 strict presses
5 dip and holds
5 dip and drives, fast
※ Empty bar.

5 Push presses × 5

b. Thruster

5 × 5
※ Build to a heavy.

c. 3 EMOM

3 dumbbell push presses + 3 dumbbell front squats + 3 dumbbell thrusters

WOD : 1-3-5-7-9-11-13-15 reps for time of:

DB push presses 35/20 20/10
DB front squats
DB thrusters
– Use two dumbbells.

• 10:00-15:00.

HYROX

a. rope climb

6 min practice

b. sled pull

practice

WOD : 4 rounds Every 2:00 Partner

Station 1
20 m sandbag lunge
Station 2
25 wall ball shots
Station 3
1-3 rope climb
Station 4
20 m sled pull