WOD
Primer
3 sets:
6 each Quadruped KB Pull through https://bit.ly/2XXrEQH
Banded Hip Warmup: 6 to side, 6 to front, 6 to back
Strength
Back Squats: 40/10, 50/10, 60/10
Conditioning
AMRAP in 10 minutes:
3 Burpees, 3 Kettlebell Swings (53/35)
6 Burpees, 6 Kettlebell Swings (53/35)
9 Burpees, 9 Kettlebell Swings (53/35)
etc…
Extra
Skill – Before WOD
Tabata HSPU
Strength – After WOD
3 sets:
8-10 Glute Ham Raises
15 Ab Wheels