Warm up ish ~2 min cardio and right into warm up
2x
15 banded good morning
8/8 split squat (bw or light db)
10 pillar to plank
Accessory
3x
6/6 db step ups
12-15 Russian swings
1:00 min VC or bike no rowing or running for this
4x
4 front squats (4141)
6/6 staggered db RDL (2121)
WOD
For time
400m run
30 air squats
20 db snatch
50 push ups
20 db snatch
30 air squats
400m run