Thursday July 2nd

General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch

2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
20 Bear Plank Shoulder Taps
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings

Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge

Primer
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge

Use this to confirm loads and unbroken standards before "Wolverine" begins.

Conditioning
"Wolverine"
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Score = Rounds + Reps
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)

Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)

Level 1:
Wall Walks: 30-in (https://youtu.be/XckEEwa1BPI?si=X7AXntjGBLAFpbVl)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)

Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 5-7 Rounds
Stimulus: Pump Conditioning / Upper Body Interference
RPE: 8.5/10

Primary Objective: Complete each round in under 4 minutes, treating the AMRAP as a series of consistent timed efforts rather than a race to the first few rounds.

Secondary Objective: Keep the dumbbell bench press and farmers carry walking lunge unbroken every round, selecting loads that make this achievable from round one through round seven.

Workout Strategy

This workout is built on stacked upper body interference. The wall walks open every round demanding shoulder stability and full-body tension, the kettlebell swings immediately load the posterior chain and overhead position, and by the time athletes hit the bench press, the shoulders have already been working. That is by design. The athletes who respect load selection and commit to unbroken sets on the bench and lunge will move consistently through all 20 minutes. The athletes who go heavy and break early will find themselves standing over a barbell or dumbbells, losing the round time they were trying to chase. On the wall walks, move with purpose but stay controlled, three reps is low volume but the quality of each rep matters. On the swings, breathe and find a rhythm, 18 reps at a steady clip is very manageable if you do not rush. Pick up the dumbbells for the bench press with the intent to put them down only when the set is done, then stand, grab those same dumbbells or a separate pair, and walk that 30ft (9m) lunge without stopping. That is your transition back to the wall, and that is how you build rounds.

Modifications / Adjustments

Wall Walks: Reduce distance on wall walk / Box pike wall walks
American Kettlebell Swings: Reduce load / Russian Kettlebell Swings
Dumbbell Bench Press: Reduce load / Dumbbell Floor Press / Single Arm Dumbbell Press x 8 per arm
Farmers Carry Walking Lunge: Reduce load / Unweighted Walking Lunge / Goblet Lunge

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