WARM UP

EMOM x 9 Min

• M1 – :20 hollow rock hold
• M2 – 10 jackknives
• M3 – 30 bicycle abs

MOBILITY

:30 bottom squat hold – shifting weight side-side
:60/60 pigeon pose
:60/60 static hip flexor stretch

STRENGTH

A. Back Squats – Building in weight each set

3-3-3-2-2-2-1-1-1
Rest 2:00

B. 10 Minutes Of:

• 2L heavy sled push/pull
• 3 pull-ups (max effort)
• 5 barbell bent over row

WOD

Get as far up the ladder as possible with time left

3.3.3.3.1:00.4.4.4.4.1:00.5.5.5.5.1:00…….

• db thrusters
• heavy KBS
• plate lunges – 90 degree (per side)
• OH plate sit-ups
• user choice O2