2x use as warm up
50 jumping jacks
Lateral banded walks rig length down and back
10 pike squats
5 inchworms (no push up)
2x
8/8 KOT split squat
20 glute bridge on bench
10/10 single leg RDL
Strength
Tempo Back Squat 21x1
3-3-2-2
* 5 pull ups + 10 push ups between sets
WOD
AMRAP 22mins
50-40-30-20-10 (45-35-25-15-5) or 35-28-21-14-7 (32-25-18-11-4)
Row Cals or AAB Cals
15-15-15-15-15
Anchored Sit Ups
10-10-10-10-10
Alternating DB Box Step Overs
5-5-5-5-5
DB Devil Press
If you finish round of 10/5 return to 50