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CA Jennifer Lee has put together this fantastic WOD, "Star Force." The main work is scaled so you can do what works best for you.
THE WARM UP - NO RUCK
- 20 x Arm Circles, Forward
- 20 x Arm Circles, Backward
- 20 x Ankle Circles, each side
- 20 x Standing Crossover Toe Touches, where each touch is one rep
- 20 x Airborne Heismans
- 20 x 4-Count Mountain Climbers
- 20 x Lateral Hops
THE WORK -
3-5 ROUNDS WITH RUCK
- 15 x Upright Rows
- 50m Bear Crawls
- 15 x Bicep Curls
- 50m Walk with Overhead Hold
- 50 x Hip Thrusters (ruck on hips)
- 50m Squat Side Shuffle, right leg leading
- 25 2-ct x Monkey Lovers (refer to https://youtu.be/MZ6f7pyJWqs for a demo)
- 50m Squat Side Shuffle, left leg leading
- 25 x Ruck Swings
- 50m Walk with Overhead Hold
THE COOL DOWN - NO RUCK
- 20-second neck stretch - gently tilt left ear to left shoulder while gently touching right shoulder; reverse
- 20-second triceps stretch - each side
- 20-second quad stretch
- 20-second forward fold
- 20-second butterfly stretch
- 20-second child's pose