Indoors Primarily
Warm Up
2x
10 Burpees
10 Bootstrap Squats
10 Scap Push Ups
10 Pike push ups – Use AbMat as target
Then
3x
8 Prone I’s, Y’s, T’s, W’s
Mobility
Chest Rolling
Lat Rolling
Indoor MIdline Madness
2 Rounds
:30s Each movement, straight through
Hanging Around the Worlds
Plank
SL Strict T2B – foot to opposite hand
Hollow Rocks
Rest 30s
Outdoor Midline Madness
2 Rounds
:30s Each movement, straight through
Sit-ups
Plank
Single Leg V-ups
Hollow Rocks
Rest 30s
Benchmark WOD
“Cindy”
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
20 minute AMRAP
5 Handstand Push-ups
10 Pistols (5 each leg)
15 Pull-ups
Outdoor WOD
5 Single Arm KB Clean 53|35 each arm
10 Push-ups
15 Air Squats
Scaled – 10 Kettlebell Swings
Extra Work
Every 30 Seconds for 12 Minutes
1 Full Snatch*
*Start at 60% and build throughout the 12 minutes to a heavy single