Warm Up

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run

3 min of flow:

10 Seconds Downward Dog

3 Push Ups

10 seconds Cobra Pose

3 Overhead Reach From Deep Squat (ea. side)

 

then:

3 Minutes

5 Goblet Squats

5 Russian KB Swings

20 Jumping Jacks

5 Sit Ups


Daily WOD

1. Partner AMRAP: 18 Minutes

50 Wall Ball

80 Kb Swings

100 Single Unders

80 Reverse Lunge Steps

50 Toe 2 Bar


Intent: Work fast and rest while your partner works, trade off quickly.

Extra Credit: 7 Minutes working on your hollow hold

Mobility / Cool Down

With a foam roller:
– T-Spine Reach / T-Spine Smash
– Rear Delt / Lat Insertion Point Smash
– Quad Roll Out
Childs / Cobra / Million Dollar Pose
Couch Stretch – 1 min each leg




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