Warm up 

KB warm up #3

3x 10

1. Around the world (both directions)

2. Russian swings

3. Figure 8 (both directions)

4. H2H swings

5. Wallball sub

WOD

5x

3 minute run

20 pull ups

20 KBS 

DB squat thrust warm-up

3x

1. 3 squat thrust

2. 10 squats

3. 3 squat thrust

4. 10 DB presses

5. 3 squat thrusts

6. 10 alternating DB rows

7. 3 squat thrusts

8. 10 DB swings

9. 3 squat thrusts

10. 10 Russian twists

WOD

4x

(Member’s choice)

2 minute SB carry

5 deadlifts + 5 G2S + 5 front squats 

VIDEO 

-Left side

3 lunge + rotation

3 snatches 

3 windmills

-Right side

3 lunge + rotation

3 snatches 

3 windmills

➡️ NOTE- be advised some movements are not for everyone (age/ ability level/ coordination) & could be modified. Start slow and work your way up in volume (sets/ reps/ intervals/ etc.)

Add it with some weights or cardio (running/ bike/ rowing/ jump rope/ etc) to mix it up.

👉🏽For more information on how to properly execute this movement or on online or live personal strength training contact us today👈🏽

▶️ CONTACT US FOR DETAILS ◀️ 

Warm-Up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5-second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

Partner WOD

Complete the following in a ping pong fashion:

5x

DU 20/ Single unders 40

3 burpees

4x

6 mountain climbers

20-second sprint

3x

DU 20/ Single unders 40

3 burpees

2x

6 mountain climbers

20-second sprint