Warm-Up:
– 30 sec SL stand/ Eyes Closed
– Skip/ Shuffle Series – Fwd/ Bwd/ Lateral/ crossover
Dynamic Flex
– Inchworm
– Lateral Lunge
– Crossover Step w/ Reach back
– Lateral Skip
– Crossover Skip
Strength
1.) RDL: 3 x 5 – as heavy as possible – Every 90 sec.
2.) Goblet (side to side) Lateral Lunge 3 x 10 – Every 90 sec.
Gymnastic:
10 min Alt. EMOM:
– 5 Deficit HSPU or 5 Strict HSPU
– 10 Alt. Pistols or SL Squat to Box/ Bands
WOD:
2 Rounds
1:30 AMRAP
– 200 yard shuttle run + Max Effort T2B
Rest 1:30
1:30 AMRAP
– 200 yard shuttle run + Max Effort Ring Rows
Rest 1:30
1:30 AMRAP
– 200 yard shuttle run + Max Effort Push Ups
Rest 3:00
Recovery:
– Banded Ham/ Hip
– Wall Piriformis
– Wall Calf
– Child’s Pose