Warm up
3 Rounds- increase intensity each round
Bike or row 10 cals
3 broad jumps- good hip opening
30 sec side plank hold
6-8 reps half kneeling KB press each arm


Mobility: 8:00 EMOM

min 1: RNT split squats x 6 reps each side https://www.youtube.com/watch?v=XXY78-Qx5w0
min 2: 3-D band pull aparts x 10 reps https://www.instagram.com/p/BoUDiGzF2rk/ (2nd video on here)
min 3: Front foot elevated reverse lunge x 6-8 reps each side
min 4: External rotation with mini-band around wrists x 10 reps https://www.instagram.com/p/BoUDiGzF2rk/ (3rd video on here)


Skill: Strict Press
set 1: 20 reps empty bar
set 2: 5 reps @ 50%
set 3: 4 reps @ 60%
set 4: 3 reps @ 70%
set 5: 2 reps @ 75%
set 6: 1 rep @ 80%


WOD (total of 10:00- stagger starts so everyone can use a bike)
4 sets of 30 sec assault bike cals + 60 sec farmer carry 72/53 53/35

3 sets of 60 sec assault bike cals + 60 sec farmer carry

1 set of 60 sec assault bike for cals

*record total number of calories