WARM UP – MOBILITY
** Grab a skipping rope, barbell, and a pair of warmup KB’s **
Big dynamic lower body stretch
Core & glute activation
–
Tech WOD A movements
WOD A
1-800 GOT JUNK PT. 1 OF 2
E3MOM x 3 Super sets:
10 Back rack Bulgarian split squats /side
10 Weighted jump squats
—
– Straight from SS into JS, squatting only to approx. parallel, don’t drop all the way down and lose tension
– Record heaviest weight used
1-800 GOT JUNK PT. 2 OF 2
E3MOM x 3 Super sets:
16 Double KB front rack step forward lunges
16 Double KB swings
—
– Straight from lunges into swings
– Record heaviest weight used (2x16kg KB’s = 32kg)
WOD B
SHIVERS
For time:
63-45-27 Double unders
42-30-18 Sit-ups
21-15-9 SDHP 95/65lb
