Warm up: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions
Technique: 15’ to work on Goats
WoD: 20’ EMOM
Odd Minutes: 5 HSPU Comp) 4” Deficit a) 4 HSPU b) 3 HSPU Scale appropriately
Even Minutes: 10 Burpees Comp) Bar Facing Burpee over bar (must leave/land with 2 feet) a) 7 Burpees b) 5 Burpees
MOB: Roll Posterior Chain / Lax Shoulders