Dynamic Warm Up- Mobility Prepare for:

WOD:
6 Minute AMRAP
10 Pullups
8 Burpees

Rest 3 Minutes

6 Minute AMRAP
10 KB Swings Grn/Blu
8  Burpee Hopping over KB

Rest 3 Minutes

6 Minute AMRAP
10 T2Bar
8 Burpees

*Score is total rds and reps of 3 amraps. 

Accessory Work
HSPU 3×5
3×8 KB windmills

Cool down:
Bike,walk or row 3-7 mim
Mobility static holds
Glute Stretch Hold 1-2 mins per side
Foam roll

 

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