A 1 warm-up set of 10 w/just bar then: 3 sets x’s 5 reps:
Oly Bar Snatch
Oly Bar Russian Deadlift
Barbell Front Squat to Overhead Press
Dumbbell Single Leg/Single Arm Deadlift
TRX Row
TRX Chest Press
Oly Bar Bus Driver
Kettlebell Overhead Swing
B 1 warm-up set of 5 reps per side, then: 2 sets x 5 reps:
X-over Lunge
Lateral Lunge
Rotational Lunge
C (1 x)
10-1 push-ups/pull-ups, no rest
D
Shoulder circuit (w/ 5# dbs):
-lateral Dumbbell raise
-front Dumbbell raise
-Bent over Dumbbell raise
-W Dumbbell Shoulder Rotation
For the extra-motivated fire breathers out there, hit this a minimum of three hours later:
WOD 2: TRX
*All TRX movements x 10 reps, all push-ups and pull-ups x 10 reps
Back Extension Kneeling Roll-Out
Leg Raise Pull-up, Push-up
Single Leg Squat Hamstring Curl
Suspended Oblique Crunch Suspended Side Plank
Reaching V-Sit Pull-up, Push-up
Suspended Lunge Hamstring Bicycle
High Rotation Suspended Pike
Oblique Leg Raise Pull-up, Push-up
Sprinter's Start Hip press
Hamstring Curl Supine Bicycle
Suspended Pendulum Resisted Roll Up
Pull-up, Push-up
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