01.21.2022

Warm Up
2 sets
20 lateral banded walks/side
8 split stance KB swings Right
6 single arm KB hang cleans R
4 single arm KB racked squats R
2 single arm KB racked reverse lunges R
repeat movements for Left side


Mobility
4/side perfect stretch walk
8/side hip flexor kicks
10 wide stance rock backs - on elbows in the frog stance for legs


Strength
3 rounds
6 reps each side
1. leg behind goblet squat https://youtu.be/XQkQEC8pWdk
2. single arm KB rack squat with no pause at the top https://youtu.be/Wqg4NY5XAkU
3. goblet kick stand pistol squat https://youtu.be/T2dZZPhY95k
4. KB curtsy squat https://youtu.be/H2Zzn5YJvOk
5. horn grip narrow stance squat https://youtu.be/sZH7bzl52es


WOD
"Stomp"
3 rounds for time
10 front squats 185/135 155/105 115/75 95/65
15 C2B pull ups or 15 pull ups or banded pull ups
50 DUs or 100 single unders