WARM UP

5-7 mins Hip circles, hip opener lunges, calf stretches
Banded squat warmup

40 secs box shoulder stretch
Banded behind the neck press and pull-downs
40 secs box shoulder stretch


 

WOD A

E2.5MOM x 5 sets

Close Stance Back Squat x 8

Strict 3111 tempo
Perform all sets at the same weight 50-60% of 1RM
Elevate heels as needed

 

WOD B

DU – WB – MU
12 min AMRAP

45 Doubleunders
15 Wallballs 20/14lb
4/2 Burpee Muscle ups (Guys / Girls)


Scale Burpee MU’s to 8/6 Burpee Pullups