Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Ankle Stretch, 30 Seconds Per Side
Air Squats, 30 Seconds
Alternating Lunge with a Twist, 60 Seconds
Air Squats, 60 Seconds

– Into –
12 Glute Bridges
8 Plank to Push-Ups
8 Supermans
10 Empty Bar Back Squats
8 Empty Bar Pause Squats (2-Second Pause at the Bottom)

Strength

Back Squat

Every 2 Minutes on the Minute

5 Rounds x 8 Reps

WOD

2 Rounds for Time

COMPETITIVE

15 Pull-Ups
20 Burpees
25 Wall Balls (20/14)
30 Double Unders

PERFORMANCE

15 Assisted Pull-Ups
20 Burpees
25 Wall Balls (14/10)
30 Double Unders or 50 Single Unders

LIFESTYLE

15 Ring Rows
20 No Push-Up Burpees
25 Wall Balls
30 Single Unders