• Warmup
  • :30 Seconds
  • Easy Row
  • Active Spidermans
  • Medium Row
  • Active Samson
  • Faster Row
  • PVC Pass Through

 

• • Barbell Warmup
  • 5 Good Mornings
  • 5 Back Squats
  • 5 Elbow Rotations
  • 5 Strict Presses
  • 5 Stiff-Legged Deadlifts
  • 5 Front Squats
• Mobility
  • Mini band walk
  • Mini band shoulder prep
• Movement review
• Rehearsal
  • 1 Round
    • 3 Calorie Bike
    • 3 Thrusters
    • 3 Calorie Row
    • 3 Hang Squat Cleans
    • 3 Burpees Over Bar
    • 3 Overhead Squats
• WOD “Guts and Glory”
  • For Time:
  • 21 – 15 – 9:
    • Assault Bike for Calories (15-10-5)
    • Thrusters (95/65)
  • 15 – 12 – 9:
    • Row for Calories
    • Hang Squat Cleans (95/65)
  • 12 – 9 – 6:
    • Lateral Burpees over Bar
    • Overhead Squats (95/65)
• Mobility
  • Banded hip in extension
  • Banded straight arm in external rotation