SWOD

3 sets of:
Overhead Squat x 10 reps – AHAP (adjust load as necessary)
2-arm Hex DB Hold x 20 seconds
Star Plank x 30 seconds/side
rest 1 minute

WOD

Complete as many reps as possible in 8 minutes of:
DB Thrusters (50’s/35’s)

Note: EMOM perform Burpees. Perform 1 Burpee in the 1st minute, 2 Burpees in the 2nd minute, 3 in the 3rd, all the way to 8 Burpees in the 8th minute. The 1st Burpee begins at 3…2…1…GO!

POST WOD

Together as a class:
3 Position Banded Leg Stretches x 30 seconds each position/leg
KB Groin Stretch x 2 minutes
Flexi Swimmer Stretch x 1 minute