Workout 2 (Tuesday's Class) - Week 1

0. Recovery Session

10-Minutes of Movement and Mobility in the AM if you workout in the PM or vice versa.

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1. Positional Strength

5 Sets
5 Behind-the-Neck Sots Presses*

*Only add more weight if you can perform a full range of motion Sots press with good technique.

Scaling and Substitutions:

Fitness Level Scaling:
Only Squat as Low As Your Technique Threshold Can Handle
Equipment Substitutions:
~5 Double DB/KB Sots Press (As Heavy As Possible)
~5 Two-Handed Ruck/Sandbag Sots Press (As Heavy As Possible)
~5 DB/KB/Ruck One-arm Sots Presses on Each Arm (As Heavy As Possible)

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2. MetCon

11-Minute AMRAP FIT
1-3-5-…-(+3)
Lateral Burpees
Sumo-deadlfit High-pulls (40% of 1 RM Clean)

Scaling and Substitutions:

Lateral Burpees

Fitness Level Scaling:
Do a Burpee and jump over something shorter or just a line on the ground. Do not step-over.

Sumo-deadlift High-Pulls

Equipment Substitutions:
~KB SDHP (As Heavy As Possible)
~Sandbag SDHP
~Double DB SDHP (As Heavy As Possible)
~DB/Ruck One-arm SDHP on Each Arm (As Heavy As Possible)