Warm Up:
3 Rounds:
:25 Ipsilateral Dead Bugs
4R/4L 5 Sec Side Pillar Hold Hip Drop
20 Hip Bridge
2R / 2L Captain Morgans
5 SLOW Hip Internal Rotations w/ Kettlebell ( * minute :53-1:15)
5 Banded Air Squats (use thera bands)
Mobility: Anterior Deltoid Smash
WOD A
A. Behind the Neck Split Jerk – 5, 4, 3, 2, 1
B. 3×12 Landmine Presses
WOD B
Teams of 3:
3 RFT
100’ Tire Flip
20 Burpee Tire Jumps
100’ Tire Flip back the other way
25 Hammer Strikes w/ Sledgehammer (total)
50 Double Unders Each*
* Complete these in the gym as the cement outside will strip your ropes!
