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