Warm Up

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run

3 min Flow

10 Mountain Climbers with reach

10 Second downward Dog

20 Second Plank

10 Deep Squat Reach (5 ea. side)

then:

3 Minutes

20 Jumping Jacks

5 Air Squats

5 Sit Up


Daily WOD

1. 10 Min AMRAP (Partner WOD)

30 Dubs/60 Singles

10 Wall Ball

7 Toe 2 Bar

rest 5 minutes x2

Intent: Work fast and recover when you partner works, push the pace

Extra Credit: 35 Push Ups @3010

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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