Warm Up:
Dynamics
8-12 reps of each:
Side lying clam
Kneeling bottoms up press
Single leg glute bridges
TGU's (lightweight or no load)
Side lying shoulder rotations
Deadbugs
Strength: 4 x 4 Front Squats
WOD: With a partner, one works while one rests
Station A:
5 min AMRAP Rx: 50/75 (ish, weights are marked on backside of little white tag on bags)
10 Sandbag Clean & Jerks
10 Sandbag back squats
Rest 3 mins
Station B:
5 MIN AMRAP
30 KB SWINGS (American)
30 Wall balls
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