Warm-Up
6-5-4-3-2-1
Squat Mornings
Push Ups*
Front Rack Lunges**
**each leg
*Clap em if you got em
Mobility
Shoulder Rolling*
Glute Rolling
*use a lax or double lax ball and a plate on the chest
Strength
E2MOM14
3 Overhead Squats
WOD
12-10-8-6-4-2
Deadlift 225|155
Ring Dips
Alternating Pistols
Level 2 – 185|125
Level 1 – 135|95
ADV -275|185, 6-5-4-3-2-1 Muscle-Ups, followed by 6-5-4-3-2-1 Ring Dips
Extra Work
21-15-9
Bike Cals
Ski Cals
Rest 2 Minutes
9-15-21
Air Runner Cals
Rower Cals