Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction
Two sets of:
Single Leg Hip Bridge On Bench x 10 reps per leg
Russian Twists x 20 reps
Kettlebell Swings x 20 reps
Goblet Squats x 10 reps
A.
7 sets: 1 clean + 1 front squat + 2 jerks
(Build in weight)
WOD:
Against a 3 minute running clock, complete:
Row 300/250 Meters
Double-Unders x 50 reps
Burpee Box Jump Overs x Max Reps
Rest 3 minutes; Repeat for 4 sets