“Of course motivation is not permanent. But then, neither is bathing; but it is something you should do on a regular basis.”

Warm-Up:
– 1000m Row
2 Sets of…
– Bird Dog
– Empty Can Raise
– Roll to Stand

Dynamic Flex:
– Knee Hug, Quad, Cradle
– Butt kicks
– Russian March
– Sumo Squat to Stand

Strength:
– Banded Dead Lift: 8 x 2 @ 50% (of Monday) Every 50 sec.

Skill:
6 min Alt. EMOM:
– 10 BB OH Lunge
– 6 Renegade Row

WOD:
from 0:00 – 6:00
18 – 15 – 12 Shoulder to OH @ 75
15 – 12 – 9 Sumo Dead Lift High Pull @75/55
12 – 9 – 6 Lateral Burpee

from 6:00-8:00
Max Effort Bar Muscle Up + C2B Pull Ups

at 8:00
15/10 Cal Air Assault

Recovery:
– Smash Quad
– Extended Hip Flexor w/ Lat Flexion
– Banded Ham
– 360 Shoulder