Warm-up: 2 in 2 – 30 seconds each: Squatting with medball, Push-up
Pre-WOD Mobility (10 min): Band distractions in spiderman hold, squat sit
Strength: (15 min) Squat 5-5-5
Then, 7 minute AMRAP 7 of:
- 15 Burpees
- Run 100m
- Rest 3 minutes
7 minute AMRAP of:
- 15 KB Swings (32/24k)
- 10 Pushups
- Rest 3 minutes
2 min max rep DU buy-out (scored)
Beginners: Lighter KB
Advanced: Go faster, work on transitions between movements
