Warmup-2 RNFT
Four Stage Hip Opener Sequence-:30 sec each stage
5 Strict Dips
10 Heavy Russian KB Swings
Pidgeon Pose-:30 sec each side
15 Double Unders
20 Fast Box Step ups (Low Box)
Saddle Stretch-:30 secs
A) Back Squats
5×5@80%
*4 min rest between sets
B) WOD: AMRAP10
10 HSPU
20 Wall Balls (20/14)
30 Double Unders
C) Accessory: Lower Body
Rear Foot Elevated Split Squats 3×12 each side
*Weighted if possible
Time
0-10 Warmup
10-40 Squats
40-45 Rest/Setup
45-55 WOD
55-End Accessorry