-Warm Up-


AmRaP 9


1:00 Bike,Ski, Row

10 groiners 

10 lunges 

10 KB Deadlifts 

10 Goblet Squats 


-WOD-


EMOTM 10


MIN 1 -- AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups

MIN 2 -- Row,Bike, or Ski Moderate Effort


-Rest 3:00-


EMOTM 10


MIN 1 -- AMRAP of 4 Perfect Air Squat + 4 Kettle Bell Swings 53/35

MIN 2 -- Row,Bike, or Ski Moderate Effort


*This recovery effort is to set-up tomorrow's WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, open up the legs from yesterday and walk away feeling great. 

-COOL DOWN-

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Child's Pose

2:00 Lat Rolling / Distraction (1:00 each side)

2:00 T-Spine Rolling / OH Opening