Warm Up
3 rounds

8 sprawls (burpee no push up) + 6 total reverse lunges
8/side single leg dead stop hip bridge- use a MB or parallette at your feet
8 MB hamstring curls + 6 MB sit ups- hold at your chest when doing the sit up




Wrist warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1. Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2. Wrist Rolls (10 reps)

3. Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4. Wrist Rolls (10 reps)

5. Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)




Strength
Push Press
5 sets of 5 reps build in load
suggested start at 60%

WOD
"Crazy 8"
8 rounds for time or 20:00 time cap
8 deadlifts 185/125 135/95 95/65
16 wall balls 20/14
24 DUs