WOD

"Step Mom"

By Lance Mosley

9/20/19

Mobility

Child Pose

Pigeon Pose

Couch Stretch

WOD

EMOM x 10min (both in the same min)

12 Single Arm KB Swings 25/35 (switch arms every other min)

12 Air Squats

Rest 5 min

EMOM x 10min (both in the same min)

8 Back Squats 65/95

16 Ball Slams 14/20

*Please scale reps accordingly. You should have :15-:20 of rest each minute

Optional:

400m Farmer Carry with a load (Plate of KB)

HWOD

*Same as above