Warm up Cardio-3 mins 1 min Plank 1 min Hole sit 1min-Bar Hang 1 min Hollow Rocks 2 mins Bands Front Squats 3x8 Squat pro WOD 6 Rounds of 6 Back-loaded Lunges (65/95) 8 Floor Wipers w/ Press 10 Back S
Warm up 2 rds of 2 mins cardio 1 min push ups 1 min Dying Bugs 1 min static Stretch 1 min pvc WOD 16 min AMRAP OF 8 Deadlifts (155/225) Run 1 lap 2 wall Walks 6 wall Balls (14/20)
Warm up 3 mins Cardio Abstractor 2 mins (run laps) 2 mins Jump rope - dubs practice PVC 1min HIP THRUSTERS Snatch pro WOD 16 min EMOM 4 Power Snatches (75/115) 6 Box Jumps
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