Warm-up
2 to 4 min in Z1 (run, row or bike)
Then 5 min of…
:20 HS walk, shoulder taps, or HS holds
10 lunge w/plate OH (25/15#)
5 burpee broad jumps
10 G2OH w/plate
Mobility
Quick group mobility session
Strength
4 rounds
15 sit-ups
20 banded good mornings
30t dead bugs (2 second count!)
WOD
“Work from home”
30 power cleans (115/75#)(95/65#)
20 ring dips
10 T2B
20 power cleans (135/95#)(115/75#)
15 ring dips
10 T2B
10 power cleans (155/105#)(135/95#)
10 ring dips
10 T2B
Challenge
TABATA hollow hold + TABATA back extensions (alternate for 4-8 min)
