210913 - Motivation Monday

QOTD - Best part of your weekend?

WARM UP - with a light DB
4, 3, 2, 1
Burpee
Clean
Squat
Press

MOBILIZE - Banded Hip Mobility

(Knee abductor activation)
(Front Hip Flexor)
(Side Hip)

STRENGTH - 15 minutes to build to a heavy single…
(about 1-2 minutes between each complex)
Front Squat - Push Press - Thruster

COACH PREP - Review Wallballs with Breathing and Efficiency of Burpees

WOD -
(A: Competitor)
AMRAP 12:
6 Wallballs 30/20
6 Lateral Burpees
(Add 6 Reps in each round)

(B: Performance)
AMRAP 12:
6 Wallballs 20/14
6 Lateral Burpees
(Add 6 Reps in each round)

(C: Fitness)
AMRAP 12:
6 Wallballs 14/10
6 Lateral Stepping Burpees
(Add 6 Reps in each round)