
Warm-up
EMOM 8
- 20 Russian Swings
- 20 Lateral Up & Overs
- 20 Plank KB Pull Throughs
- 14 Weighted Step Ups
Mobility
Box Stretching
Calves
Greatest Stretch
Accessory
E3MOM9
-Seated KB Strict Press- 10 Each Arm
-Weighted Step Up Negatives: 5 Second Negative Step-Down. 5 Reps each side.
*If having trouble with the negative, switch to weighted step ups
WOD (30 Minutes)
5 Rounds
1 Minute Each Station
- Box Jump Overs
- Kettlebell Swings 1.5|1
- Sit-ups
- Goblet Lunges 1.5|1
- SA Push-press (30s Each Side)
1 Minute Rest
Score = Total Reps. Report all 5 Rounds.
Level 2 – 1|0.75
Level 1- 0.75|0.5
ADV- 2|1.5
Extra Work
Work up to a Max Weight for the Complex
1 Strict Press
3 Push Press
5 Push Jerk