GROUP PREP
3 minutes Cardio
10 Leg Swings
10 World’s Greatest
10 Air Squats
5 KB Deadlift
5 KB Swings Russian + 5 American
Barbell Warm-up
STRENGTH
Barbell Good Mornings
3×10
IYT (2.5-5lb plates)
3×10
Pallof Press https://vimeo.com/429791851
3×15 each side
WOD
EMOM 20 min:
Min 1: Max Calories Rower
Min 2: Rest
*Score is your total calories
MOBILITY
T-spine mobility- Coach’s Choice
OPTIONAL POST WOD
Weighted Hip Extensions on the GHD 3×10-20
D Ball Cleans 3×10-20