“Warm Up:
2 min each side Quad Smash with KB
10 Half Burpees (burpees with no push up)
10 Kettlebell Deadlifts (slow)
10 Russian Kettlebell Swings
10 Samson Lunges
10 Lunges (no weight)
6 Goblet Lunge
10 Scorpion Stretch
5 each side Kettlebell Swing High Pull
5 each side Kettlebell Snatch

WOD:
3 Rounds for Time:
12 Hang Kettlebell Snatch – Left
12 Goblet Lunge
12 hang Kettlebell Snatch – Right
12 Goblet Squat

Cool Down:
1 min each side Couch Stretch
1 min Upward Dog
1 min Child’s Pose”

No Equipment WOD

“Warm Up:
3 Rounds:
5 Burpees
5 Inch Worms
4 Samson/ Crescent Lunge
6 Lunges

WOD
12 min AMRAP
12 Jumping Lunges
12 Tuck Jumps
12 Jumping Squats
12 Lunges
12 Sit Ups
12 Squats”