DATE – Thursday
Warm-up: 2 rounds
8-10 V-ups / Hollow rocks
8-10 Superman holds (2s)
50’ Duck walk
50’ Sampson lunge
50’ Banded side step (switch half way)
10 Banded air squats
Mobility: Green band – hip opener lunge
WOD A) Back Squat: 7 min – warm up to 70-80% of 1 RM
Then, EMOM x 8: 2 back squats + 4 burpees (AFAP)
(Partners start on the 30s each round.)
WOD B) (Partner WOD) 10 rounds for time:
300m Row
15 Wallballs (20/14lb)
(Alternate complete rounds with your partner (5 each), row may start as soon as your partner completes their last wallball.)
