Different...

Lots to do, but the WOD was just ONE Exercise!!!

Different...

Warm-Up

90 Speed Step Jump Ropes (easy)

60s Rest

90 Speed-Step Jump Ropes (Faster)

60s Rest

800m Run

Mobilize / Stretch (15-20min)

Pigeon Stretch (2 min ea side)

Lunge-style Thoracic Stretch (2 min ea side)

Couch Stretch (2 min ea side)

Hurdler Stretch (2 min ea side)

Child Pose (2m)

-------------------------

E2MO2M x 3 (6 minutes):

40s Farmers Carry Rt Hand

20s Rest

40s Farmers Carry Lft Hand

20s Rest

*Pick a heavy weight 50# DB is perfect) or really load a backpack, find something to carry like a suitcase (one side)

UNO (...meaning ONE)

For Time:

150 Weighted Step-Ups (Right foot up = 1, Left foot up = 2, Right foot = 3, etc) / Ideally 20-35-50#-70# , get heavy but not too heavy... Make it taxing!

*MUST Alternate feet for each rep!!!

**Be sure to stand up fully at the top of EACH REP!!!

***Carry weight anyway you like, can switch style during workout

  ... I chose 2 x 35# DB's and it cost me after those Farmers Carrys

COOLDOWN / POST-WOD

TAKE YOUR SHOES OFF (socks or bare feet for these):

12 (6 ea side) x 90-90 Hip Mobility

12 (6 ea side) x 90-90 Hip + Extension

3 x 20s (ea side) Back Scale (how coordinated are you?!?!)

tb - 50# for Framers Carry / 13:03 (2 x 35# DB for 150)

50@3:48 / 100@8:54 (5:06) / 150@13:02 (4:08)

24-36 / 10-20-20 / 32-18