061020

Warm-up:

1x Thru
10 Perfect Stretch (5/side)
5 Deep Squat Complex

2x Thru
10 Reverse Samson Lunge
5 Jumping Squat

2x Thru
10 Cossacks Squat
5 Superman/Hollow Rolls

WOD:

For Time
150 Wallball shots
Every time you break perform 10 weighted step-ups with a single dumbbell (50/35#)

Home WOD:

For Time:
75-100 Thrusters (DB 50/35#, BB 95/65#)
For every break 10 weighted step-ups (Single 50/35# DB or empty BB )

Bodyweight- 50 squat lunge/lunge
After every 10 reps perform 10 odd object step-ups

Mobility:
1 minute Saddle
1 minute Standing straddle