Warm up 

SB warm up #2

3x 6-10 (depending on load) reps of:

1. Bear hug squats

2. Walking knee hugs

3. Deadlifts

4. Dynamic walk

5. Ground to shoulder

6. Toy soldiers

WOD

5 rounds of:

10 push up double drag with SB

10 G2S

20 SB step ups

Warm up 

Body weight warm up #3

3x 10 reps

1. Jump lunges

2. Push-ups + toe taps

3. Single leg bridge

4. Multi-direction leg swings

5. Pull-ups/ Ring/TRX/ sheet rows

6. Dips (rings/ box/bench/chair)

Partner WOD

12 minute TAG

10 deadlifts (choose implement) 

5 burpees

30 second sprint

Warm Up 

Body weight warm up #4

3x 10 reps

1. Explosive split squats (stay in split)

2. Thigh tap push-ups

3. 3 hollow rocks + 1 v-up

4. 3 straddle reach throughs + 2 lateral lunges

5. Ring/TRX/ sheet /doorway/ band rows

6. Single leg DL (5R/5L)

WOD

23 minute AMRAP

5 pull ups

10 dips

10 hollow rocks

5 squat jumps

24. “Leadership is simple, but not easy.” 

– Jocko Willink

#PersonalGrowth #Leadership  

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