Movement Prep

Mini Band Series (lateral walk/monster walk) x20 ea

Band Pull-Aparts x20

Serratus Wall Slides x20

Triangle T-Spine Rotations x10 ea

WOD

Perform all 10 rounds of A block, followed immediately by B block, followed immediately by C block with minimal rest between blocks.

A.)KB Swings (24kg)

30 seconds on/30 seconds off

10 rounds

B.) Double KB Deadlift (24kg)

1x20

C.) Half-Kneeling KB Press (12kg)

5x5 ea

Recovery

Foam roll adductor, quad, IT band, glute (right leg then left leg)

Total time: 22 minutes

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