TUESDAY – REINTRODUCTION DAY (60 min)
Pre-Warm-up (10 min):
- Shoulder mobility:
- 10 x arm circles forward
- 10 x arm circles backward
- 10 x scapular push-ups
- 10 x wall slides
- 10 x banded dislocates
- Hip mobility:
- 10 x hip circles each leg
- 10 x fire hydrants each side
- 10 x controlled hip flexor stretch each side
- 10 x supine hip rotations each side
Warm-up (10 min):
- 3 rounds:
- 30s row (light pace)
- 8 x air squats
- 8 x push-ups (modify as needed)
- 30s plank hold
- 8 x PVC pass-throughs
Strength/Skill (20 min):
- Goblet Squat: 4 sets
- 8 reps @ 50-60% 1RM
- Focus on depth and upright posture
- Rest 90s between sets
- Push Press: 4 sets
- 6 reps @ 50-60% 1RM
- Focus on bar path and lockout
- Rest 90s between sets
WOD (15 min):
AMRAP 12:
- 10 KB Swings (light/moderate)
- 8 Push-ups (scaled as needed)
- 10 Box Step-ups (moderate height)
- 30s Rest
Cool-down (5 min):
- 3 min light rowing
- Shoulder mobility flow:
- 30s child’s pose
- 30s downward dog
- 30s each side thread the needle