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
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
20 minutes, for quality:10 reps per side, half kneeling band pull against wall10 reps per side, half kneeling lift5 reps per side, 90/90 lift10 reps
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
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