Indoors Primarily
Warm Up
7:00 AMRAP
-10/8 Calorie Bike
-5 Moon To Sky
-10 Shoulder Activators
-10 Hip Touches (or practice shifting weight side to side or small release of hands)
MOD Warm Up
7:00 AMRAP
-100M Med Ball Run
-5 Moon To Sky
-5 Plank Walks Around The Medball Halfway in each direction
-10 Med Ball Thrusters
Gymnastics
-3 rounds of negative Leg raises or Strict Toes To Bar Negatives
-3-5 Around The Worlds
-Toe To Bar Prep
MOD Gymnastics
-10 Hollow Rocks with Med ball overhead
-10 Shoulder taps with feet on medball
-10 V-Ups with Feet on top of Medball
Mobility
Quad Rolling
Strength
E2MOM12
Back Squat
2 Reps
MOD Strength
E2MOM12
Front Squat
5 Reps
WOD
11 Minute AMRAP
8 Toes to Bar
9 Wall Balls
10|8 Calorie Bike
ADV – 30|20lb MB
MOD WOD
11 Minute AMRAP
8 Med Ball Jackknives 20|14
9 BB Thrusters 45|35
200m Med Ball Run
Extra Work
40|30 Cal Ski
150 ft Front Rack Lunges 50|35’s
60|40 Ski
150ft Front Rack Lunges
40|30 Ski