Warm Up
10:00 continuous movement
Push Up Shoulder Tap: x 10 https://vimeo.com/130766386
Standing Pass Through with PVC: x 10
Sumo Inchworm: x 10
Yoga Push Up: x 10 https://vimeo.com/130766563

Mobility: Hip stretches
1. hip flexor with PVC push
2. supine hip ext. rotation
3. 90/90 hip switches
4. butterfly stretch
5. Cossack stretch

A. rear foot elevated split squat 3 sets of 5 reps each leg
use KB or DB in a farmer carry position


10:00 AMRAP- this wod is for performance care of the body. Move well
100 foot 1- arm OH carry (50 feet each side)
10 - 1 arm waiter squats (5 each side)
10- 1 arm press (5 each side)
10 - 1 arm high pull (5 each side)

*pick a challenging weight for the OH carry but a lighter weight for the rest of the wod

Post WOD ABs
Core strength: https://www.instagram.com/p/BrYOskola6p/

 5 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec