WARM UP

3x :30 Drills

Jumping Jacks

Air Squats

Good Mornings

Seal Jumps

Lunge to Instep

Squat Hold

MOBILITY

Coach’s Choice

WOD

EMOM – 4 Rounds

1: 10 WBS (20/14) Rx+ (30/20)

2: 12 KBS (24/16) Rx+ (32/24)

3: 14 Total OH Plate Lunges (45/25)

4: 16 Russian Twists – each side