Outdoors Primarily Unless Dark & Cold
Warm-up
In Your Square
2 Rounds
40s on|10 s off
-Bear Crawl Front to Back
-Side to Side Shuffle Touch
-Side Grasshoppers
-Broad Jump Burpee Turn Around
Mobility
Chest Rolling
Banded Chest Stretch
Strength
E2MOM14*
1 Push-Press
2 Push-jerks
*Build as you go
WOD
15 Minute AMRAP
15|12 Cal Row
15 Push-ups
15 Deadlifts 205|135
Level 2- 185|115
Level 1- 135|95
ADV = 225|155
Row Sub = 15|12 Cal Ski, 12|10 Cal Bike or 200m Run
Extra Work
10 Minute EMOM
ODD – Bench Press 4 Reps
3-1-X-1*
Even – 5 Weighted Pull Ups**
*3second negative, 1 second pause, explode up, 1 second reset at the top
**1 Second Pause at the top