Warm Up:
9:00 EMOM
1st: NJ Sprint
2nd: 5 KB Jefferson Curls, off box  
3rd: 10 Wall Balls

Mob: Foam Roll Posterior Chain,
:60/side Wall Hip Flexor Stretch,
2 rounds of Up Dog
 

Strength/Conditioning:
Deadlift 5x5 @70% (15 minutes)
3-5 press ups in between sets (lay on belly press chest up, release through low back) 

WOD: 15:00 HIIT -- :10 rest, :50 work
Wall Balls 20/14
Russian KB Swings
L. KB Oblique Side Bends
R. KB Oblique Side Bends
Med Ball Russian Twists

 

 

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