Super Prime use as the warm up
2x
10 banded pull apart (alternate grips)
10 banded pass through
10/10 db external rotation
Speed Squats
EMOM x 6
Back Squat x 3 reps @~50% These are LIGHT and FAST
*focus on speed out of the bottom
Accessory
A) 2x I would run EMOM style to keep class on track/time
10/10 Poliquin step ups
10 cyclist squat
Strength
Press 5.3.1@75/85/95
Every 7 mins x 3 Sets
12 Hang Power snatches 95/65
10 Box Jump Overs 24/20"
200 m run
10 Bar Facing Burpee
12 Wall Balls 20/14lbs
Primer Pump
2x
10 Plate Pick Ups + 5 Trucker Squats
20 Grounded Russian Twists + 10 Alt Leg Deadbug plate pull over
5-10-15 Shuttle Run
2x
10 Cyclist Squat
10 Elephant Walk
25 Leaning Calf Raises
10 Ring Kip Swings
Strength
Deadlift 5.3.1@75/85/95
***Based off 90% of your 1RM that you have added 10# to
WOD
4x
10 BB RDL115/75 RX 135/95RX+
10 hang power clean
10 front squat
:15 bike, VC or rower
Rest 2:00
For time
Bullet Proof the Shoulders use as the warm up
2x
:20 Bike or rower
10 Banded Pull Aparts
then
2x
10 Banded Flies
Strength
Squat 5.3.1@75/85/95
***Based off 90% of your 1RM that you have added 10# to
WOD
AMRAP 10:00
7 Pull Ups
10 Push ups
15 KBS USA 53/35
20 Lunges*
*Lunges: Alternate rounds
even: body weight