WARMUP:
2:00 Monostructural Movement
Then…
EMOM x 10
M1: Ipsilateral Dead Bug
M2: Plank Hold
M3: Alternating Reaching Hands Plank Holds
M4: Glute Bridges
M5: :30/:30 Single Leg KB Deadlift
STRENGTH/SKILL:
Super Set
8R/8L Single Leg KB Deadlift and Row
Demo: https://youtu.be/4Vtuqfdq68M
15 Overhead Ab Mat Sit Ups
20 Windshield Wiper Abs
WOD:
15 Min AMRAP
Performance Sport
12 Box Jumps (24″/20″)
10 Devil’s Press (>40/>30)
20 Wall Balls (20/14)
15 Min AMRAP
Functional Athlete
12 Box Jumps (24″/20″)
10 Devil’s Press (25/15)
20 Wall Balls (14/10)