General Warm Up
3 Sets
15 High Knees & 15 Butt Kickers
2 x Inch Worm to Pike 360’ (each direction)
10 x Curtsy Lunge (alternating sides)
Mobility
Once Through Quadruped Reach Through 5 x Each Side
WOD
A. 10 min amrap:
10 Renegade Rows
10 Weighted Squats
Rest 2 mins
B. 8 min amrap:
8 SDHP’s
8 Narrow Push Ups / Dips
Rest 2 mins
C. 6 min amrap:
10 Spiderman Push Ups
10 Alternating SL V Ups
Mobility
Hold each stretch for 1-2 mins
Shoulder Stretch
Front of Shoulder Stretch
Quadruped Rotation Stretch