Monday, September 16

Warm Up:

20 Seconds

Knee to Chest

Straight Leg Kicks

Active Samson Click Here

Active Spidermans Click Here

Slow Air Squats

Box Step-ups (Facing Box)

Lateral Box Step-ups (Right)

Lateral Box Step-ups (Left)

High Knees

Butt Kickers

200 Meter Outside

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Mobility:

Couch Stretch – 2:00 each side

Child’s Pose on Box – 1:00

Wrist Stretch – :30 each direction

WOD:

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)

Xpress:

10′ AMRAP

40 x DUs

20 x Pull UPS

10 x Alt KB Snatch (70/53)