Warm Up
Crossover Symmetry Shoulder Activation
5 Minute Running Clock do the following repeatedly:
-5 Good Mornings with empty barbell
-5 Bent over Rows
-5 Front Squats
Running Warm Up:
-50’ High knees
-50’ skip
-50’ karaoke both directions
-50’ soldier kicks
WOD
-50 Barbell Manmakers
Then
-Run 800 Meters OR Row 1000 Meters
** A barbell manmaker = 1 deadlift + 1 bent over row + 1 hang squat clean into 1 thruster
Goal: Under 15 Minutes
Suggested Weight- Men 95#/ Women 65#
The first modification should be to lighten the load. A sandbag would be a great choice!
No matter how you approach it, 50 barbell manmakers are going to take a lot out of you. But you want to be able to push the run too. Ideally the run is less than 6 minutes long.