A) NOTES
- Strength: This shorter EMOM should open your hips up and warm up the legs and the core in preparation for the WOD.
- Metcon: Our WOD today should leave you with a good sweat but not be overly taxing on any one muscle group. Breathe, move and give your body some help recovering from the previous two days of training.
- Equipment: Medium weight, bench/chair, jump rope

B) WARMUP
4 Rounds:
2 Spider Man Lunge
4 Scorpion Stretches
6 Arms Overhead Squats
8 Wall Slides

C) EMOM 8
Min 1: 40s Lateral Lunges
Min 2: 30s Goblet Wall Sit w. Pulses

D) 3 ROUNDS FOR TIME
40 Air Squats
30 Reverse Lunges total
20 Chair Dips
100 Double Unders
*Drop reps of Lunges by 10 each round

– Goal: Steady pace. Even splits on all rounds.
– Alternatives for Double Unders:
100 Penguin Taps
100 High Knees or KB March total"

TIME CAP = 19:00

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here.

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NO EQUIPMENT OPTION

B) WARMUP
As above.

C) EMOM 8
As above with weighted backpack for the weight (or no weight)

D) 3 ROUNDS FOR TIME
As above with 1:00 Penguin Taps for the doubles. (Or if you really want to count to 100 you can do that too)

TIME CAP = 19:00

E) LIZARD POSE
As above.