Warm-Up:
500m Row
Dynamic Flex:
– Sumo Squat to Stand
– Lateral Lunge R/L
– Reverse Lunge w/ Hi/Lo Twist
– Inverted Toe Touch
PreHab:
1.) I, Y, T: 2 x 12E
2.) Dead Bug
Skill Development/ Accumulation:
15 Min. Alt. EMOM:
-30 DU
-6 Kipping Pull Ups
-5 Ring Dips (full ROM)
-10 Pistols
-10 K2E
WOD:
10 Min AMRAP:
-1 Deadlift @ 115/75
-1 H.P.C. @115/75
-1 Front Squat @115/75
-1 Push Press @115/75
-3 Burpees
Accessory:
1a.) 3 direction Plank: 2 x 30 sec.
Recovery:
– Roll out Glute/ IT/Lat
– Fab Four
– Super Stretch