Warm-up
With Miniband and Med Ball
2 Rounds
:45 Work/:15 Rest and Rotate
-Med Ball Deathmarch
-Med Ball Burpee
-Duck Walk
-Med Ball Glute Bridge (Back Supported By Medball)
Mobility
Thoracic Rolling
Pigeon Stretch
Strength
E2MOM12
Overhead Squat- Full Pause
3 Reps
WOD
“Slay”
50 Wall Balls 20| 14
Then 2 Rounds:
15 Burpee Box Jumps 24|20
20 Alternating SA Dumbbell Snatches 50|35
Intermediate – 35| 20
Level 1- 25|15
Advanced- 1st round Squat snatches; 30|20lb MB
Extra Work
5:00 Clock
25/20 Calorie Bike
AMRAP Rope Climbs
2:00 Rest
4:00 Clock
20/15 Calorie Bike
AMRAP Rope Climbs
2:00 Rest
3:00 Clock
15/10 Calorie Bike
AMRAP Rope Climbs
ADV – Peg Board
RX+ – Leg Less
Should have 90s – 2:00 on Rope Climbs