INDOORS
Warm-up
2 Rounds
30s Work|15s Rest
-MB Squats
-MB Ground to Overhead
-MB Plank
-MB V Ups
-MB Pike Ups/ Tuck Ups
Mobility
IT Band Rolling
Shoulder Rolling
Strength
E2MOM12
Back Squat
3 Reps
WOD
3 Rounds
30 Wall Balls 20|14
20 Toes to Bar
30 Push-presses 95|65
Level 2 – 75|50
Level 1 – 65|35
Extra Work
EMOM12
Odd – 3-5 Tempo HSPUs*
Even – 10 Alternating Tempo Pistols*
*3-1-X-1