WOD
Mobility – Before Warmup
1 min e/side Glute and Low Back Smash on Mob Ball
1 min e/side Couch Stretch
2 min Squat hold (use support or counter-balance as needed to maintain upright torso and neutral lumbar)
Strength/Skill
5 Sets:
Max Calories in 6 Pulls on Rower
10 Perfect Hollow/Arch Swings on rings or bar with towel or something similar between feet
Conditioning
“Annie does Lunges”
50-40-30-20-10
Double Unders
Abmat Situps
*At the start of every round, complete 10 OH Single-arm (5L+5R) Walking Lunges (45/35 DB or KB)