Warm up
10 banded good mornings
10 banded monster walks sideways
10 stability ball exchange
10 frontal plain ball exchange
10 renegade rows with push
Back squat
2×8@ 70-73%
2×4@80-83%
3×1 @90-95%
WOD 1
8 minute AMRAP:
8 alternating single arm db burpee clusters (50/35lb)
8 toes to bar
WOD 2 Metcon Class
buy in 1500m row
5 rounds of
5 pullups
10 pushups
15 air squats
OR
buy in 1 mile run
5 rounds of
5 pullups
10 pushups
15 air squats