Warm Up:
Downward dog ankle mobs x8ea
Downward dog + alt. Runners lunge + twist x5ea
Adductor rock + lift off + T-spine rot. x6ea
Dead bugs isometric x6ea with 5 second hold
Standing KB behind back hip hinges x10ea
Leg cradle to dynamic lunge x6ea
Day A:
16 min EMOM:
Even: 6-8 OH strict press
Odd: 8-10 Bent over Rows
AMRAP:
5 wtd. Alt reverse lunge (ea)
10 push ups
15 RB squat rows
20 KB swings