Weekly Warm Up: **Don't ignore the warm up and don't rush through it either. Do each movement deliberately with control to increase core stability, general mobility, personal discipline and muscle memory.**

10 Knees to Elbow, 10 Back Extensions, 5 wall squats (20 seconds down, 20 seconds up), 10 Ring Push Ups

Strength: Back Squat 6x2 (Get Heavy!)

WOD: For Time

100 KB Thrusters (KB in each arm 1.5/1)

10 Chest-to-Bar Pull Ups every time you drop the kettlebells

REC: Foam Roller