Warm Up
A- Mash- Lats and quads
Activate- See below
B- Warm Up
Combo Activation #5
Overhead banded circles
7 Planche push ups
Hitchhikers
7 Ultra wide under hand pull ups
Band walks (Lateral & FWD/REV)
7 Jump lunges
10m toy soldiers
7 TTR
Skill
Movement standards
WOD
12x
30:30
-Front squats w/110# m/165#
-Bar facing burpees
GoFit
Warm Up
A- Mash- Lats and quads
Activate- See below
B- Warm Up
Combo Activation #5
Overhead banded circles
7 Planche push ups
Hitchhikers
7 Ultra wide under hand pull ups
Band walks (Lateral & FWD/REV)
7 Jump lunges
10m toy soldiers
7 TTR
Skill
Movement standards
WOD
7x
20:40
-SB front squats
-Battle ropes
-Burpees
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