Warm Up
A- Roll out t-spine with plate over head + mash glutes with softball/ 2x 5m banded shoulder activation & 5m banded
B- 400m run
2x rope climbs
3x pull over to support
3-2-1 P-bar complex
5x candle stick to stand up
GHD hip and back ext
Skill
HSPU cycling
WOD
(M) Test #2
3 minutes MAX distance row
(G) Test 11a
3 minutes MAX effort HSPU
GoFit
Warm Up
A- Roll out t-spine with plate over head + mash glutes with softball/ 2x 5m banded shoulder activation & 5m banded
B- 400m run
2x rope climbs
3x pull over to support
3-2-1 P-bar complex
5x candle stick to stand up
GHD hip and back ext
Skill
WOD
7x
30:30
-Jump rope
-Rowing
-Jump lunges
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