Warm Up

2 Minutes of Cardio or General Warm-up

Into

2 Rounds:
20 Lunges
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings

Strength

Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

For Time

COMPETITIVE

10-9-8-7-6-5-4-3-2-1
Front Squat (95/65)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (53/35)

PERFORMANCE

10-9-8-7-6-5-4-3-2-1
Front Squat (65/45)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (35/25)

LIFESTYLE

10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing