07.09.18

Warm Up3 Sets

6 Half Kneeling Bottom Up Kettlebell Press/arm

12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8

6 KB swings

Primer: 10 wall slides 10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q 10 prisoner Kang squats 10 each side lateral banded step overs- use the plate from the drop lunges

Take 10:00 to warm up deadlifts and gymnastics skills WOD 21:00 EMOM min1: burpee box jump overs x 5 + C2B pull ups x 6 min 2: deadlift x 6 225/155 or 185/135 + wall balls x 8 20/14# min 3: handstand walk x 10- 15' or DB press x 8 35/20# **scale reps per minute if an athlete isn't getting any rest