Thursday 3/16

Warm up

Pose technique #1

Pulling drills

-Stationary single leg

-Alternating legs

-Lunge drill

Falling drills

-Partner fall drill

-Hip driver drill

Partner pull & fall (hands on shoulders)

WOD

3x

500m row (70-80%)

500m ski (60-70%)

Rest 2 minutes

GoFit

Dynamic Warm up #2

800m run

3x

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

But kicks

Toe walks

Power skip

Broad jumps

TTR x 15

Skill

Transitions

WOD

Tabata the following

-Air bike

-Burpees

-Shuttle run
-Air bike