WARMUP
## 30 Seconds
Active Spidermans
Glute Bridges
Air Squats
Moutain Climbers
Single Leg Glute Bridges (30 Seconds Each)
Air Squats
Frog Hops
Glute Bridge Walkouts
Air Squats
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Barbell Ankle Stretch: 45 Seconds
## Pigeon Pose + Wrist Stretch: 45 Seconds Each Side
# TEACHING
## BURPEES
### Movement Prep
7 Burpees
## PULL-UPS
### Movement Prep
10 Scap Pull-ups
1-3 Strict Pull-ups
10 Second Hollow Hold on Bar
10 Second Arch Hold on Bar
5 Kip Swings
3 Pull-ups
### Movement Subs
* Reduce Reps
* Banded Pull-ups
* Ring Rows
* Jumping Pull-ups
## THRUSTERS
### Movement Prep
*With Empty Bar:*
Establish Hand Position
10 Second Front Squat Hold
5 Front Squats
10 Second Overhead Hold
5 Thrusters
*With Workout Weight:*
5 Thrusters
# PRACTICE ROUND
## 1 Round
*With Workout Weight:*
7 Thrusters
7 Pull-ups
7 Burpees
WOD
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
