WARM UP
Round 1 – :45 wall sit + 10 HR pushups + 10 K2E
Round 2 – :45 wall sit + 5.5. side lunges + 10 K2E
Round 3 – :45 wall sit + 10 Superman’s + 10 K2E
MOBILITY
:90 Tactical Frog
:30/30 Fire Hydrants
1:00/1:00 Pigeon Pose
STRENGTH
*Divide call in half
A. Series – 3 Rounds:
- 5 GHB Nordic hamstring curls or 12 slide board leg curls
- 8.8. SA DB Push jerk
- 15 ab mat sti-ups
- rest 1:00
B. Series – 3 Rounds:
- 5.5. Renegade rows
- 6 barbell HP
- 8.8. landmine rotation
- rest 1:00
WOD
For Time
2.4.6.8.10.12.14.16.18.20 back squats
1:00 bike or 100M run