Warmup
3 Rounds of:
Kneeling Halo x 5
Push ups x 5
Hip Bridge x 5
Sit Ups x 5
Mobility
3 Rounds of:
Windmill 5 + 5
Arm Bars x 10
Windmill from tripod
WOD
5 rounds of:
Slingshot – clockwise x 20 reps
Goblet Squat – 7 reps
Slingshot – anti-clockwise x 20 reps
Goblet Squat – 7 reps
Halo – clockwise x 10 reps
Single Arm Deadlift – left x 10 reps
Halo – anti-clockwise x 10 reps
Single Arm Deadlift – right x 10 reps
2 Min Rest
♀ 16-kg KB ♂ 24-kg KB
WOD
3 Rounds of:
Walking Lunges:
Overhead hold 5 + 5
Suitcase hold 5 + 5
Front rack hold 5 + 5