Warm Up
A- Mash (Roll t-spine + quads) Activate (3x 5 reps back ext 5 reps each side single leg box jumps)
B- Dynamic Warm up #1
Lunge complex
Inchworm
Dynamic walk
Toy soldiers
Broad jumps
Skill
Viper press & Stone G2S
Partner WOD
25 minute AMRAP
20 viper press (split in 5 rep increments)
200m prowler push (split in 50m increments)
20 stone G2S (split in 5 rep increments)
200m prowler push (split in 50m increments)
GoFit
Warm Up
A- Mash (Roll t-spine + quads) Activate (3x 5 reps back ext 5 reps each side single leg box jumps)
B- Dynamic Warm up #1
Lunge complex
Inchworm
Dynamic walk
Toy soldiers
Broad jumps
Skill
Stone G2S
WOD
Tabata the following
-DB push press
-Prowler push
-Stone G2S
-Shuttle run
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