Warm Up:

20 kickers per leg

20 Russian Baby makers*

10 fire hydrant circles (ea direction) per leg**

Inchworm 30’

10 Twisting Push Ups

10 PVC pass thru

10 lunges w/PVC overhead

Video Courtesy of: InvictusFitness

Video Courtesy of: FourHourBody

S/S/S:

Front Squat

10,9,8,7,6

Increase weight ea set

WOD:

15 Min AMRAP:

25 GHD sit-ups

400M Run

20 plate OH walking lunges (45/25)

Don’t let the elbows bend during the OH walking lunges. The second the arms bend, the weight becomes unstable OH. Not good.

Scaling:

GHD ->Ab mat sit up

Run-> 500M Row

OH walking lunge ->35/15 ->25/10

Cool Down:

10 Downward Dog to Cobra

Couch stretch x 2 min per side