Warm-up
2 Rounds:
30 Walking lunge steps
60 Skips
20 Dynamic groiners
60 Air jog steps
Strength
4 Rounds:
6-8/side Rear foot elevated split squats @22X2, Into…
12-16 alternating Jumping lunges
90s Active rest
WOD
AMRAP in 12 minutes:
5 DB Devil’s squat clean
10 Push-ups on DBs
10 DB Front rack walking lunges
50 Double-unders
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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