Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
20t walking lunges
10 push-ups
5 strict pull-ups
Mobility
Spend 2 minutes in the bottom of a squat with a KB in the goblet position
Front squat mobility
Strength
10 min EMOM
Evens – 20t DB front rack lunges
Odds – 15 floor press w/BB
WOD
“Motion to Vacate”
20 min AMRAP
30/25 cals AB
90 DU’s
Complete as many rounds as possible with a partner, splitting the work however you want.
Another partner WOD?! Bonus. Sundays have become more of an active recovery focused day. So movements that still get the heart rate up, you still get a good sweat, without taxing the CNS or pushing the muscles and joints to a point of soreness. The Sunday crew has seemed to really respond well to these workouts. Come in and push this workout as hard as your body allows, after stay and stretch before you go.
