Warm Up:
Dynamic Up & Back:
High Knees Up, Butt Kicks Back, Dynamic Squat Magic + 3 Air Squats Up, Inchworms Back, Karaoke

Mob: LAX ball Deltoid Smash, Banded OH Distraction

Strength/Conditioning:
9:00 EMOM
odd: 4-6 strict HSPU
even: 4-6 Tricep Dips (on a bench, amp it up with feet elevated on another box or bench)

WOD:
Tabata
Row cals
Plate Plyo Pushups
Static OH Plate Hold
Supine Flutter Kicks

 

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