Warm Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed


    Standing Straight Leg Hold x 10 seconds per leg - stand up with shoulders back and hold one leg out with a straight knee
    Lemon Squeeze x 10 - this is a v-up with grabbing the legs on the way up
    L Hang x 10 seconds - from the bar (scale to one leg straight and one leg bent or both legs bent)
    Banded Good Morning x 20
    Samson Stretch x 20 seconds per leg

Primer: 8:00 EMOM

min 1: barbell bent over rows x 8-10 reps
min 2: DB bench press- see saw x 4 each side- keep one DB extended overhead while the other DB does the press. Try to alternate, leaving one arm up at all times.

WOD- sprint work here! Think speed and write out times for each round

On every 3:00 for 5 sets
16 DB snatch- alternating 50/35 35/20
10 ball slams
fence and back sprint or 12/9 cal sprint on the bike