WARM UP
Coach Stretch
Hip Opener / Squat Mobility
Buy-in: 1:00 Bike/Row
Then 2 RDS:
5L/R Arm DB Z Press (seated)
5 (3sec) Pause Prisoner Squat
8 Dead Bugs
4L/R Weighted Reverse Lunges
Skill / Strength
4 x 6
1 1/4 Front Squat
Moderate Weight
Superset:
8 V-Up + Tuck Up
WOD
16 EMOM
1: 11/9 Cal Bike or 14/10 Cal Row
2: 8 SA Alt. DB Devil's Press, 50/35#
3: 16 DB Weighted Box Step-Ups, 50/35#
4: REST
Post WOD Accessory:
50 KB Dead Bugs
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