Warm Up
Run 400m or jumping jacks 1:00 + step ups 1:00
2 rounds of:

10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings

10 two-legged pistols

10 box step downs- touch the toe to the floor and drive up

5 sumo inchworms




Mobility
Table Top Hold x 20 seconds- finger should face forward
Pigeon Pose x 30 seconds per side
Ankle pulses x 30 seconds per side
Child's pose x 5 good exhales





Weightlifting
4 sets of

8/side DB push press with tempo 2X02

8/side Rotational slam ball throws -at home Russian Twists x 8/side



WOD
16:00 AMRAP
50m Farmer carry heavy- at home 45 second farmer carry hold
10/side floor wipers
15 HSPU or box piked HSPU
10 v-ups or tuck ups
5/side pistol squats or sub touchdown squats or a pistol progression