05.05.2020

Warm Up
2 rounds
10 Kang squats
5/side half kneeling strict press
10 slow to fast squat press out- once at the bottom of the squat, press out a weight from the chest
5/side single arm DB or KB swings

Mobility
10 mountain climbers- slow and stretchy
20 second hollow hold
9/side bird dogs- slowly
20 second hollow hold
5/side push up T's
20 second hollow hold


Strength
16:00 EMOM

min 1- 10 glute bridge walk outs

min 2- 45 second hold of your choice
min 3- 10 narrow grip inclined push ups with a 2-3 second descend
min 4- 30 second hold of your choice

WOD
"One Around"
For Time
10 man makers* check notes
20 DB deadlifts
30 alternating DB snatch
40 single arm overhead walking lunges- 20 each side
50 DB swings