Warm-Up:
With a KB:
– Circles R/L
– Hand to Hand R/L
– Low Hand to Hand R/L
– Figure 8 R/L
– SA Russian Swing R/L
– Bottoms Up Walk R/L
Dynamic Flex (in Rig):
– Leg Swing Fwd/Bwd
– Lateral Leg Swing
– Hip Gate Fwd/ Bwd
– “Dog & Bush” Fwd/ Bwd.
– Slide (lateral) Lunge (under bar)
Strength/ Gymnastic:
1.) RDL: 6 x 3 – As Heavy As Possible – Every 90 sec.
2.) 12 Min Alt. EMOM
– 10-12 Alternating (wtd) Pistols (sit to box/ band if necessary)
– 20 Yards OH – KB/ DB Walk
– 3 Strict (deficit) HSPU
WOD:
3 Rounds
2:30 AMRAP
– 400m Row
– Max Effort DU in remaining time
– 2:30 Rest
BONUS:
SL RDL: 2 x 8E
Recovery:
– 1:00 Walk
– Couch/ Extended Couch
– Pirifromis
– Childs Pose or Puppy Stretch