Warm Up 

Dynamic DB warm up

3 x10 reps

1. OH carry

2. Deadlifts

3. Walking pigeon 

4. Rack carry

5. Front squats

6. Dynamic walk

7. OH carry

8. Presses 

9. Farmers carry

WOD

5 rounds of:

6 man makers

12 Russian twist (1 DB)

18 presses from straddle position

Warm up 

Lower body complex warm up

3x

1. 5 single leg bridges (R/L)

2. 5 reverse lunges

3. 5 squats

4. 5 toy soldiers

5. 5 jump lunges

6. 5 squat jumps

7. 5 lateral lunges

8. 5 skater jumps

WOD

3 rounds of:

KB/DB lateral lunges 12 on each side

3 windmill + 3 TGU

6 complex

(6 mountain climber + stand up)

Warm up 

KB warm up #4

3x 

1. Russian swings 10 reps

2. Straddle inch worm + push up

3. Windmill LEFT 3 reps

4. Lateral lunges 10 reps

5. Windmill RIGHT 3 reps

6. 3 mountain climber + stand up 5 reps

7. KB thrusters 10 reps

8. Heel walk 20ft

9. Toe walk 20ft

Partner WOD

20 minute TAG

6 KBS

6 KB squats

3 burpees 

Warm Up 

Midsection warm up #2

3x

✅ Hold the position for 30 seconds followed by 10 reps of the movement ✅

1. Tuck + 10 tucks

2. Pike + 10 v ups

3. Hollow + 10 hollow rocks

4. Straddle + 10 sit ups

WOD

10 muscle ups (SUB- 20 pull ups + 20 dips)

50 hollow rocks

50 super rocks

50 pistols (SUB- single leg box squats)