Warm up
A- Hip & Glute Activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)
B- Dynamic warm up #2
2x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
But kicks
Toe walks
Power skip
Broad jumps
TTR x 15
Skill
Pistols
WOD
10 Minute AMRAP
30 double unders
14 pistols
GoFit
Dynamic Warm
up #2
2x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
But kicks
Toe walks
Power skip
Broad jumps
TTR x 15
Skill
Wall squats
WOD
5x
30:30
-Rowing
-Air squats
-Burpees over monorail
-Ring
rows
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