WARMUP
3 min cardio
5 min foam roll
Then 1 min each: deep squat hold, pigeon pose, straddle pose, standing quad stretch, t shoulder stretch on the wall, wall slides (arms 90 to straight overhead- keep contact with wall)
STRENGTH
DB Bench Press
3×10-12
Bent DB Rows
3×10-12
WOD
Recovery @ 6-7 RPE
AMRAP 15 min
10 Russian Kettlebell Swing
20 Walking Lunges
30 Russian Twists
Buy Out: 1 min wall sit
OPTIONAL POST WOD
Midline Intervals:
3 Rounds of :20 sec of work for each movement
Bicycles
Flutter Kick
Heel Touches
Superman Hold
-Rest 1 min between rounds
CrossFit Reserve 