WOD

Mobility
Foam Roll: T-Spine, Lats, Glutes, Quads/Calves
Pigeon Stretch
Frog Stretch
30sec Squat Hold

Primer
10e/dir Quadruped KB Pullthroughs
10e/side KB Windmill Press
10e/side Single Arm KB Thruster
5e/side Hip Airplanes

Strength
Back Squat: 50/10, 60/8, 65/6, 70/6, 75/4*3

Conditioning
EMOM for 20 Minutes (5 Rounds):
Minute 1: 15/10cal Bike
Minute 2: 15 Wallballs (20/14)
Minute 3: 15 Abmat Sit-ups
Minute 4: 10 DBall Over the Shoulder (80/50)

The goal is to be working for roughly 40 seconds every minute and to sustain that pace each round. The reps/calories are a suggested rep target but should be adjusted to personal fitness levels.

Total Possible Reps Per Round: 55/50