• Warmup
  • :30 Seconds
    • Push-up to Down Dog
    • Air Squats
    • Active Spidermans
    • Banded Air Squats
    • Active Samson
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
• Mobility
  • Chest stretch
  • Front rack stretch
  • Warrior squat
• Movement review
• Rehearsal
  • 1 Round
    • 4 Squat Cleans
    • 4 Ring Dips
• WOD “Elizabeth”
  • 21-15-9:
    • Squat Cleans (135/95)
    • Ring Dips
• Mobility
  • Sink stretch