Warm Up
2 Rounds:

200m run
5 x pallof press and squat- stop at 3 points and press out https://www.instagram.com/p/B2CaOxzg7of/
10 x Z-press with dual KBs https://www.instagram.com/p/B2XMLBJp9k4/
5/side bowler SLDL- no weight https://www.instagram.com/p/B1g7XGcFbqS/
5/side off set low box step up- KB in hand opposite of working leg (same video above)




Gymnastics Conditioning
https://www.instagram.com/p/B2NGsErAEjA/


How far can you get in a 4:00 time cap?

1 burpee to full open hip jump
-shoot out to hollow plank
1 pike hspu
.
2 burpees to full open hip jump
-shoot out to hollow plank
2 pike hspu
*keep adding a rep per round



WOD
10,9,8,7,6,5,4,3,2,1
DB snatch each side 50/35 35/20
single DB box step overs -use same DB from snatches
wall balls 20/14

* watch this video on good wall ball squat position

https://www.instagram.com/p/B2hQeRIJxFS/

Extra Mobility to continue on from our monthly challenge- 10 minutes each day will make a difference!
pigeon pose 1:00 each side
single leg forward fold 2:00 each side
thread the needle 1:00 each side
happy baby pose 2:00