Mobility: 3 Minutes in each
Puppy Pose | Bound Angle | Saddle
Primer: 4 Rounds
200M Run | 15 Mountain Climbers | 15 Air Squats | 15 Sit Ups | 15s Arch Hold
WOD: EMOM 30 Minutes (:40 seconds on / :20 seconds off)
Minute 1: Burpees
Minute 2: Kettlebell Good Mornings @ 70/53
Minute 3: Pistols or Double Under Practice
Minute 4: Kettlebell Swings @ 70/53
Minute 5: Hollow Rock Hold
Body Weight:
Min 1: Burpees
Min 2: Good Mornings
Min 3: Lunges
Min 4: Wall Sit
Min 5: Hollow Rock
Bulletproof Shoulders:
Min 1: Top Up Burpees
Min 2: Good Mornings
Min 3: Lunges
Min 4: Dumbbell High Pulls
Min 5: Hollow Rocks