Warm-Up (10 Minutes)

Dynamic Stretching (5 Minutes)

• Arm Circles: Hold arms straight out to the sides and make small circles with your hands for 30 seconds.

• Leg Swings: Stand with feet hip-width apart and swing one leg forward and backward, then switch to the other leg for 30 seconds each.

• Hip Openers: Stand with feet together, take a large step to one side, and lower your body down into a lunge while keeping the back leg straight. Push back up to standing and repeat on the other side for 30 seconds each.

Wrestling Drills (5 Minutes)

• Shot Drills: Practice quick, explosive movements mimicking wrestling shots.

• Penetration Steps: Focus on rapid footwork and agility.

• Partner Falls: Practice falling safely and getting back up quickly (if possible with a partner).

Workout of the Day (WOD)

For Time:

1. Shuttle Run (lines) or 100 Yard Sprints: Perform 3 rounds of shuttle runs or sprints.

2. Deadlifts: Youth

   • Kids: Body Weight

   • Women: 10 reps @ 135 lb

   • Men: 10 reps @ 185 lb

3. Push-Ups:

   • Women: 15 standard push-ups

   • Men: 15 Spider Push-Ups

4. Alternating Dumbbell Snatches:

   • Kiddos: 20 reps @ 5-10-15 lb based on current strength. Start at 5 if easy go to ten etc.

   • Women: 20 reps @ 25 lb

   • Men: 20 reps @ 35 lb

5. Box Jumps:

   • Kids: 20 reps @ 12-inch box

   • Women: 20 reps @ 20-inch box

   • Men: 20 reps @ 24-inch box

Repeat the sequence for a total of 3 rounds.

Cool Down (5 Minutes)

Stretching

• Focus on stretching hamstrings, quads, shoulders, and back.

• Hold each stretch for 20-30 seconds.

Breathing Exercises

• Take 3-5 deep breaths to help recover.

Scaling Options

• For beginners, reduce the weight for deadlifts and dumbbell snatches.

• Substitute push-ups with knee push-ups if necessary.

Notes

• Post your time in the comments to track progress over time.

• Aim to challenge yourself with each round.