Warm Up

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run

4 min of flow:

20 Second Squat hold

8 Mountain Climbers with Reach

3 inch Worm Push Ups

20 Second Plank

then:

3 Minutes

3 Push Ups

5 Squats

8 Sit Ups


Daily WOD

1. EMOM- 24 Minutes

Min 1- 7 Box Jumps (24/20)

Min 2- 7 Burpees

Min 3- 7/5 Cal Row


Intent: Focus on breathing! If box jumps start to go do step ups.

Extra Credit: 400m Suitcase Carry

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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