Warm-up
3 minutes of Jump Roping
Mini Band Warm-up
2 Rounds
45s work:15s Rest
Monster Walks Front to Back
High Plank Alt Leg Abduction
Glute Bridges
Glute Bridge Marches
Soft Knee Butterfly
Skill
Pistols
Strength
EMOM15
1.Double Banded RDL- 5 Reps
2. Weighted Banded Glute Bridge- 10 Reps
3. Rest
WOD
7 Rounds
10 Deadlifts 185|115
10 Pistols
20 Double Unders
Level 2 – 155|95,10 Double Unders
Level 1 – 115|75 40 Single Unders
ADV – Heavy Rope
Extra Work
Not for time
15-12-9-6-3
Body Weight Bench
Body Weight Bent Over Row