9/4 Monday

Warm Up 

Body weight warm up #4

3x 10 reps

Explosive split squats (stay in split)

Thigh tap push-ups 

3 hollow rocks + 1 v-up

3 straddle reach throughs + 2 lateral lunges

Ring/TRX/ sheet /doorway/ band rows

Single leg DL (5R/5L)

WOD

4 rounds of:

(Athlete’s choice on gear)

10 ground to shoulder

10 front squats

10 shoulder to OH