Baby Yoda
Warm Up/Mobility
Warm-up
3-4 Sets
1:00 cardio (your choice) (easy/moderate)
50′ Single Arm Farmers Carry (light/moderate)
10 goblet squats (light/moderate)
20 Alternating Leg V Ups
1:00 cardio (your choice) (easy/moderate)
50′ Single Arm Farmers Carry (light/moderate)
10 goblet squats (light/moderate)
20 Alternating Leg V Ups
Strength
Hang Snatch (Wave Loading – Mid Thigh Snatch)
Find 1RM
Metcon
14 Min Cap
Sub 10-12
Sub 10-12
Metcon (Time)
3 Rounds
200’ Farmer Carry (dbl 50s/35s)
45 Abmat Sit Ups
45 Wall Balls (20/14)
200’ Farmer Carry (dbl 50s/35s)
45 Abmat Sit Ups
45 Wall Balls (20/14)
Conditioning
Metcon (Time)
10 Sets
RUN
2 Min moderate w/:15sec Rest
No add’l rest b/t sets
RUN
2 Min moderate w/:15sec Rest
No add’l rest b/t sets
Slowest 2:00 M
Metcon (Time)
5 Sets:
20/16 Calorie Ski
50’ Double Dumbbell Front Rack Walking Lunge (2x50s/35s)
20 Double Dumbbell Shoulder to Overheads (2x50s/35s)
50’ Double Dumbbell Front Rack Walking Lunge (2x50s/35s)
-Rest 1:00 b/t Sets-
20/16 Calorie Ski
50’ Double Dumbbell Front Rack Walking Lunge (2x50s/35s)
20 Double Dumbbell Shoulder to Overheads (2x50s/35s)
50’ Double Dumbbell Front Rack Walking Lunge (2x50s/35s)
-Rest 1:00 b/t Sets-
Finisher
Metcon
3 Supersets
10 Bench Press (225/135)
15 Strict Pull up
10 Bench Press (225/135)
15 Strict Pull up
5 Supersets
15 Tricep push down
15 Seated Row
Metcon
AMRAP 5:00
10 Sit Ups
20 Russian Twists
40 Flutter Kicks
10 Sit Ups
20 Russian Twists
40 Flutter Kicks
Post Workout Mobility
2:00 Each Side Pigeon
2 @ 70%
1 @ 75%
– rest 60-90 seconds –
3 @ 70%
2 @ 75%
1 @ 80%
– rest 60-90 seconds –
1 @ 80-85%