Warm Up
2 rounds
10 hip bridge walk outs
10/side single leg hip bridges
5 push ups
4 shoulder taps each side
3 yoga push ups

Mobility
6 deep squat progressions
30 second thread the needle-moving to both sides
30 second child's pose to cobra
30 second table top hold
4/side perfect stretch

Home Weightlifting
press in clean 2 sets of 10
tall muscle clean 2 sets of 10
tall clean 3 sets of 3
push press + clean grip OHS 3 sets of 5 + 2


Super set

3 sets
10/side DB trap raises- light weight
10/side DB high pulls

WOD
"14"

14:00 AMRAP

14 burpee box jump overs
14 DB step ups
14 DB push press