Warmup) QM Drills

50’ per movement: Lope, Alligator, Gallop

*Perform 14-20 flutter kicks (left+right = 1) at the end of each QM before jogging back and starting the next one


Mobility) Banded Overhead Stretch


WOD A) 3 Rounds for quality movement (8.5 mins):


1 min to accumulate L-sit hold on parallettes or rings

-30 secs rest-

1 min to practice Handstands: Walking, Holds or Pushups

-30 secs rest-


WOD B) 4 Rounds for time:

15 Barbell Jumping Squats 45/35lb

15 Tuck Ups

800m Run