Outdoors Primarily
Warm Up
14 Front Squats
14 Single Leg KB Deadlifts
14 Single Leg Touchdowns
14 Pass Throughs
12 Push Press
12 Romanian KB Deadlifts
12 Step Ups*
12 Pass Throughs in a Quarter Squat
10 Thrusters
10 Russian Swings
10 Box Jump Overs
10 Pass Throughs in a full Squat
*Try to only use leading leg
Mobility
Calf Rolling
Overhead Position Rolling
Strength
E2MOM12
Overhead Squat*
3 Reps
*From the Floor, Climb in Weight as able.
WOD
7 Rounds
10 Thrusters 95|65
10 Box Jump Overs
10 Kettlebell Swings 2|1.5
Level 2- 75|55, 1.5|1
Level 1- 55|35, 1| 0.75
Extra Work
E2MOM18
1. 15|12 Cal Assault Bike Sprint
2. 12|9 Cal Ass Bike Sprint
3. 10|7 Cal Ass Bike Sprint