Warm Up



20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run




4 min AMRAP

10 Pillar Steps

10 Plank Side Steps


30 Jumping Jacks




Daily WOD

1. 11 Min AMRAP

15 Cal Bike/ Row

8 Push Ups

12 Single Arm Dumbbell Snatch



rest 5 min x2








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

Extra Credit: Bear Crawl 75ft




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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