WARM UP
:20 jumping jacks + 2L active warrior pose + 10 KGSU
:20 mountain climbers + 2L bear crawl + 10 supermans
:20 jog + 2L heel step + 10 bird dogs
:20 run + 2L quad & reach + 10 down dog push ups
MOBILITY
:90/:90 pigeon pose on box
:90/:90 calve stretch on box
ACTIVATION
3 Rounds with Empty Bar of:
- 6 muscle cleans
- 6 behind neck press
- 6 back squats
- rest :45
STRENGTH
A1. 3×4 Front Squats w. tempo 3-1-1
A2. 5/5 SA KB Strict sit up
*rest 2 min
B1. 3×5/5 Shrimp Squats
B2. 3×20 lateral db step-overs
*rest 60s
WOD
2 Rounds of:
2:00 – turf run
1:00 – burpees
Rest 2 min