Warm Up
75 DUs or 150 single unders
3 x DB complex
50 DUs or 100 single unders
3 x DB complex
25 DUs or 50 single unders
3x DB complex
**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).


Mobility:
Abduction bias RNT goblet squats x 10 reps each side https://www.instagram.com/p/BzGI8fpFW0C/ (1st video)

Hip flexor kicks x 10/side https://www.instagram.com/p/BwkLxo5gyDQ/

Cossack squats x 10/side- low with a 1-3 second pause


Skill: Landmine RDLs
3 sets of
10 each side single leg landmine RDLs with added weight to bar
https://www.bing.com/videos/search?q=landmine+rdls+marcus+filly&view=detail&mid=D26E82FC61AF396CF817D26E82FC61AF396CF817&FORM=VIRE


WOD
2 RFT
75 air squats
10 sandbag cleans- heavy 70/50 wreck bag or 150/100 Rogue bag
50m sandbag carry- bear hug