Warm Up:

:30s Go’s

• Jumping Jacks
• Quad Stretch
• Active Sampson
• Inch Worms
• Active Spidermans
• Air Squats

+

• Lateral Shuffle
• Sprint – Back Peddle
• Lateral Hops
• F:B Hops
• SL Lateral Hops (L/R)
• SL F:B Hops (L/R)

Mobility

• 60s Seated Wall Arm Slides
• 60s PVC Pass Throughs
• 60s PVC OHS

Activation

EMOMx6 Perform:

• 3 Position PC

Skill Practice: Strength

E90On90 x 6 (9 Min)

• 3 Squat Cleans

WOD

4 – 5 Min AMRAPS

• 10 Hang Clean
• 10 Cal Rows/Bike
• 10 Wall Ball
• 10 Hollow Rocks
• Rest 3 Minutes after AMRAP is complete