Warm Up

Two sets of
30 second Wall Sit (Add load to front rack if needed)15 Kettlebell Goblet Squats (24/16 kg)
30 second Kettlebell goblet walking lunges
15 Kettlebell Deadlifts
Rest 90 seconds


Mobility:
squat Y's x 5/side with 2.5# plate or no weight https://www.instagram.com/p/B2jpDNhAcdv/
Thoracic rotations x 8/side
deep squat walk outs x 10 start in a deep squat and walk your hands out to a plank position and walk back


WOD
Every 6:00 for 3 rounds
400m Run
400m Row
1:00 max reps DB thrusters 40/30 35/25 30/20

*score is reps of thrusters


Cool Down

Bulletproofin:

KB Psoas Mobilization: 1 minute each side https://vimeo.com/204089143
Then
6-8 Minutes for quality
Glute Bridges: x 12 with 3 second hold at the top
Curl Ups: x 12 https://vimeo.com/204093491

Mobility Challenge 9/22-9/29

1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep