Full body dynamic warmup

Stretch calves, hip flexors, hip openers

Thoracic rotations, shoulder/overhead prep; plate ATYT’s and Presses etc.


WOD A) With a partner complete the following 30 min AMRAP:

-One person working at a time

-Divide reps evenly


20 Hollow Rocks – forward + back is 1 rep

30 Burpees – standard today is NOT CHEST TO DECK; down to the top of a (fully extended) pushup position, and then two hand pullup bar touch a few inches above reach to finish

40 Wallballs 20/14lb

50 Box Jumps 24/20”

60 KB Swings 24/16kg