Warm up
A- Mash- t-spine & pec minor
Activate- (See below)
B- Warm Up
Combo Activation #2
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction
Skill
Sled drag row & chaotic OH walk
Partner WOD
20 minute tag
15m sled drag row
50m chaotic OH walk
50m sled sprint
GoFit
Warm up
A- Mash- t-spine & pec minor
Activate- (See below)
B- Warm Up
Combo Activation #2
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction
Skill
Sled drag row & chaotic OH walk
WOD
7x
30:30
-Sled drag row
-Plate OH carry
-Sled sprints
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