WARM UP

a. 20:10 x 4 Rounds:

• walk out plank + reach
• air squats

rest 1:00

b. 20:10 x 4 Rounds:

• glute bridges
• bird dogs

rest 1:00

MOBILITY

1:00/1:00 SMR IT Bands
1:00/1:00 SMR Glutes
1:00/1:00 static hamstring stretch

WOD

A. Series – 4 Rounds:

• 8.8. sa db thrusters
• 8.8. sa db lunge + curl + press
• 10 jump squats
• 15 butterfly sit-ups
• rest 1:00

B. Series – 4 Rounds:

• 10.10. sa kbs
• 10.10 sa db bent-over rows
• 15 monster band good mornings
• 40 bicycle abs
• rest 1:00