Indoors Primarily
Warm Up
1:00 Work Each (No Rest)
-Mt. Climbers*
-Reverse Lunge**
-Glute Bridges with BB At Hips
-Scap Push Up
* Round 1 Slow with Hip Stretch/Round 2 Fast elbow to knees
**Round 2 Reverse Lunge with back foot off ground
Mobility
Hip Opening
Strength
E2MOM12
Deadlift
3 Reps
WOD
AMRAP 12
10 Pull-ups
10 Push-Up
10 Pistols*
10 Toes to Bar
*scale with Reverse Goblet Lunges 2|1.5 where need be
ADV- Use the Rings – Strict Pull-ups, Strict Handstand Push-ups, Toes Through Rings
MOD WOD
AMRAP 12
10 Kettlebell Swings 2|1.5
10 Push-up
10 Pistols*
15 Sit-ups
*scale with Reverse Goblet Lunges where need be
Level 2- 1.5|1
Level 1- 1|0.75
Extra Work
2 Rounds
30|22 – 25|18 – 20|15
Cal Row
Cal Bike
Cal Ski
Rest 5 Minutes between Rounds or complete with a partner and rest between each conditioning piece. Partner A Rows, Partner B rests until complete then switch, same for bike, etc..