“Warm Up:
5 min AMRAP
10 Air Squats
5 Flows*
5 Prone Y, T, W’s
10 Shoo the Chickens
*Flows = Push Up + Upward Dog + Downward Dog

Strength:
EMOM x 8
4-8 Dips

WOD:
21-15-9
Shoulder to Overhead 95/65
Front Squat

Cool Down:
5 min walk outside getting as much sunlight as possible
1 min each side Couch Stretch
1 min each side Scorpion Stretch”

No equipment WOD

”
Warm Up:
-2 min Jumping Jack

-3 min AMRAP
10 Air Squats
10 Supermans
5 Hollow Rocks

WOD:
7 Rounds
20 sec L Sit
40 sec Superman Hold
60 sec Wall Sit
Rest 60 sec

https://www.youtube.com/watch?v=3iOxRmbmxcQ

Cool Down:
5 min walk outside getting as much sunlight as possible
1 min each side Couch Stretch
1 min each side Scorpion Stretch”