Warm-up
2 Rounds:
20 Good mornings
20s Bottom of squat hold with calf raises
20 Alt. reverse lunges
20s Bent over row hold
Strength
4 Rounds:
8-10/side Staggered stance deadlifts
10-12 Weighted calf raises
12-14 Shrugs, Into….
Hold weight for 20-45s
WOD
AMRAP in 20 minutes:
30 Wallballs
30 KB Swings
30 Calories or 90s of cardio
30 Box jumps
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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