Warm Up
- 5 Walk outs + Push up
- 5 Glute Bridges
- 5 Slow air sq (Ball or bench)
- 5 single leg glute bridges (each side)
- Active Spiderman + Hamstring stretch
- Glute bridge walkouts
Broomstick
- 5 Goodmornings
- 5 Back sq
- 5 Elbow rotations
- 5 Strict press and reach
- 5 Romanian deadlifts
- 5 Front Sq
- 5 Thrusters and reach
Thrusters – Practice/Prep/Barbell
- 5 Strict press (Pausing overhead)
- 5 Thrusters (Pausing overhead)
- 5 Thrusters
Thruster Strength
2 x 10 rep thrusters
* add weight if an option/reduce reps if barbell feels heavy
Kettlebell Prep
- 5 Kettlebell deadlifts
- 5 Russian Kettlebell swings
- 5 Kettlebell swings
- *1 round light weight/1 rnd working weight
WOD for Time “Sucker Punch”
21-18-15-12-9
Kettlebell Swings/Trusters
Options 2
5 Rnds
9 KettleBell swings
9 Thrusters