Outside Primarily – Weather Dependent
Warm Up
3 Rounds
10 SL Plyo Box Jumps*
10 SA bent over Row*
10 SA Arnold Press*
10 Pass Throughs
*Each Side
**1st Round – Full Extension
2nd Round – Quarter Squat
3rd Round – Full Squat
Mobility
Lat Rolling
Lat Stretching
Strength
E2MOM12
Squat Snatch
3 Reps
WOD
21-15-9
Box Jump Overs
Kettlebell Swings 2|1.5
Overhead Squats 95|65
Level 2- 75|55
Level 1- 55|35
ADV = 115/75
Extra Work
Row 2000m
E2MOM including the 3,2,1 Go!
Complete 15/10 Cals on the Bike
*The bike should be done in under a minute, scale the calories to 12/8 where need be.
ADV – 3000m