Outdoors Primarily
Warm Up
Run 1 Loop
Then…
12-9-6-3
Single Leg Deadlift (each leg)
Burpees
SA DB High Pulls*
*Shrug, keep elbow high and outside & dumbbell close to the chest
Mobility
Block and Twists
Thoracic Spine Roll w/ DB as Anchor
Strength
EMOM10
Strict press
2 Reps
WOD
14 Minute AMRAP
200m Run
10 Single Arm Devil’s Press 50|35
-Run every other sprint with the dumbbell. The first run is without the dumbbell
Level 2- 40|25
Level 1 – 30|15
ADV – 70|50
ADV+ – 100|70 – 6 per round, Unweighted Run