Warm Up:
9:00 EMOM
1st: NJ Jog
2nd: 12 Jump Squats
3rd: 5 Push ups 5 dips

Mob: LAX Ball Shoulder 

Strength/Skill: 
A. 12:00 EMOM
Min. 1 : 6-10 strict chin-ups with tempo 30×1
Min 2 : 0:30-0:45 right side plank
Min 3 : 0:30-0:45 left side plank
Min 4 : 10-12 (total) single leg glute hip bridges with tempo 20×2

WOD:
Three rounds for max reps:
1:00 KBS 53/35 (red/orange)
1:00 Med Ball Sit Ups sit-ups with anchor 20/14
1:00 SDHP with kettlebell (53/35)
1:00 Med Ball Cleans 20/14
1:00 DB Push Press 45/30
1:00 rest

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