WARM UP – MOBILITY
Pull out a barbell, wallball and a light to moderate weight kettlebell
Dynamic joint rotations and full body stretch out
Kettlebell warm-ups (Stiff legged deadlifts, swings, goblet squats, halos, windmills, presses/push press etc.)
Warm-up/Tech: 3 barbell movements and wallballs
WOD A
BALLING DT
Complete 5 rounds for time:
15 Wallballs (20/14 – 10ft)
12 Deadlifts (155/105)
9 Hang power cleans
6 Shoulder to overhead
Time Cap: 20 min
Scale barbell weight so that you could complete a round or 2 unbroken, and you can move through each movement safely with good technique.
WOD B
Tabata abs: 4 rounds (6 mins total)
20s Med ball sit-ups (touch overhead to feet)
10s rest
20s Med ball Russian twists
10s rest
20s Grasshoppers
10s rest
