Home WOD

Warm up:
5 Minutes Squat Flow
5 Minuntes Hip Flow (101)
2 Rounds
10 Cossack Squats
5 Yoga Push-Ups
10 Arch-Ups

7′ AMRAP:
2 Jump Squats
2 Jumping Lunges
4 Jump Squats
4 Jumping Lunges
+2 every Round
3:00 Rest
7′ AMRAP:
2 Handrelease Push-Ups
2 Strict Pull-Ups / Bent Over Rows
4 Handrelease Push-Ups
4 Strict Pull-Ups / Bent Over Rows
+2 every Round

Performance Care Segment – 20 Minutes for Quality:
30/30sec Sciatic Nerve Flossing
10 Cat / Camel with breathing at end position
20 Deadbugs
20 Samson Walking Lunges

Home WOD

Warm up:
3 Rounds
8/8 Lateral Step Ups
10 Glute Bridges
10/10 Sciatic Nerve Flossing
10 Romanian Deadlifts
30/30sec Single Arm Overhead Hold

Option 1 – 2 Rounds for Time:
42 alternating Pistols
24 Deadlifts
36 Object Facing Burpees

Option 2 – 2 Rounds for Time:
42 Air Squats
24 Backpack Death March
36 Object Facing Burpees