Warm Up:2:00 row/bike or jump 5 wall balls 10 push ups 15 air squats 1:00 row/bike or jump 5 squat jumps 10 spiderman lunges + reach 15 front squats with empty barbell


Mobility: tricep smash x 1:00 each side squat hold and bounce/move around x 1:00- hang onto rig while doing this wrist push ups against wall- first with the back of the hand, then palms on wall with fingers pointing down


Primer: 4 sets of 8 Bulgarian split squats- light load or no weight, looking for perfect form

WOD 3 Rounds 15 Front squats 95/65 30 Over the bar lateral hops (15 each side) Rest 1:1 then For Time 500m Row 20 Wall balls 20/14 to 10' target both men and women 30 Sit ups 40 Mountain climbers (20 each leg)