Mobility: 2 Minutes at each
Child’s Pose w/ Shoulders | Puppy Dog | Saddle | Single Leg Forward Fold
WOD with Equipment:
400M Farmers Carry @50/35 – Work 30s | Rest 30s
5 x 7 Tempo DB Deadlifts | 7 Pause DB Bench Press or 13 Pause DB Floor Press
then
5x 7 Strict Pull Ups | 21 Pause Glute Bridges | 21 Banded Good Mornings
If you don’t have a pull up bar, do door Pull Ups over the top or bent over dumbbell rows. No Band, just do tempo good mornings with no weight
WOD – No Equipment:
4 Rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10s Hollow Hold
After all 4 rounds do 100 Lunges