Warm-up
3 steady rounds
12/10 cals row
10 kip swings
20t walking lunges
Mobility
Quick lunge mobility – ankle mobility focus
Burn Strength
A1. Back rack lunges – 4x5e; AHAP
A2. Monster walks – :30 walk on each side, x4
Burners substitute DB lunges, using something heavy for all 4 sets.
WOD prep
Warm up the front squat and review bar muscle-up progressions.
Burn WOD
“Flashing Lights”
9.7.5.3
DB squat
Piked pull-ups on lowered BB
No push-up burpees over the DB’s
