WARMUP:
3:00 Monostructural Movement
2 Rounds:
:20 Ipsilateral Dead Bugs
3R/3L 5 Sec Side Plank Hold Hip Drop
15 Glute Bridges
:20R / :20L Captain Morgans
5 Banded Squats
STRENGTH/SKILL:
Not Super Set
A. 4 x 6 Banded Deadlifts (AHAP)
B. 100 Russian KB Swings (work on driving through your heels and squeezing your gluten and core)
WOD:
3 Min. AMRAP
30 Double Unders
20 Wall Balls
Row For Cals*
* Score = reps of total cals
Rest 2 min.
3 Min. AMRAP
40 Double Unders
30 Wall Balls
Row For Cals*
* Score = reps of total cals
Rest 2 min.
3 Min. AMRAP
50 Double Unders
40 Wall Balls
Row For Cals*
* Score = reps of total cals
