WOD
Warm-up
Dynamic Stretches
2 Sets
6 KB Sumo DL (3sec down, 1sec pause)*
8e/leg Kickstand Goblet Pistol Squat
10 Full Squat Burpees
*focusing on lengthening and stretching the glutes/hamstrings
(2) https://www.youtube.com/watch?v=fBsa-2aZ0Tw
(3) https://www.youtube.com/watch?v=T2dZZPhY95k
Strength
3 Sets
3 Back Squats (31X1)
30sec Weighted Planks
Conditioning
AMRAP in 20 Minutes:
6 Burpee Pull-up
9 T2B
12 Wallball (20/14)
40′ Bodyweight Prisoner Walking Lunge
Every 5:00, starting at 0:00, run a 200m and then resume where you left off (run doesn’t count as any reps).