WARM UP

x 2 Ea

a1. 2 easy down backs
a2. cones 1-2 high knees
a3. cones 2-3 lunge – knee grab
a4. cones 3-4 traveling hamstring stretch

b1. 2 easy down backs
b2. cones 1-2 butt kicks
b3. cones 2-3 RDL
b4. cones 3-4 heel step walk

c1. 2 easy down backs
c2. cones 1-2 high knee skip
c3. cones 2-3 air squats
c4. cones 3-4 soldier walks

MOBILITY

1:00 cobra
1:00 Childs pose

STRENGTH

A. EMOM x 8 Min:

• 4 deadlifts

B. 3 Minute AMRAP

• 4/4 DB snatch
• 6/6 KB step ups

Rest 1:00

C. 3 Minute AMRAP

• 4/4 DB snatch
• 6/6 KB step ups

REST 1:00

D. 3 Minute AMRAP

• 4/4 DB snatch
• 6/6 KB step ups

WOD

Murphy Practice – 10 RFT

• 100M sprint
• 5 pullups
• 10 pushups
• 15 air squats