Monday Week#3 Speed

Warm up

400m run

Walking Sampson

Inchworm

GHR

5 v-ups/ 5 hollow rocks/ 5 v-ups

P-bar complex

Bucket circles

Hip elevators drills (straddle with hands on ground)

OHS

Skill

Movement standards

WOD

12x

30:30

-Pull ups

-Air squats