Warm up
20 minutes:
20 Hip swivels
1 minute of 2 Groiners into 5 seconds up-dog
20 Alt. Weighted side lunges
1 minute Cardio
20 Box step-ups
1 minute of 2 Samson stretch into 5 seconds down-dog
20 Wallballs
1 minute Cardio
Strength
EMOM x12:
1. Complex: 2 Front squats (12X0) + 4 Alt front lunges + Wall sit in the remaining time
2. 30 Seconds Hamstring curls
WOD
3 Rounds for time:
9 DB Burpee box step-overs
7 DB Thrusters
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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