Warm up
Glute activation
20m band walk x 3
3 rounds of 15 reps of:
Samson Stretch (15-30 seconds)
OHS
Sit-ups
Back-extensions
Dips
Skill
Transitions/ Creating a plan of attack and sticking with it
WOD
Fran
21-15-9
Thrusters & pull ups
GoFit
Warm up
KB Warm up #1
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute
Skill
KB SDHP
WOD
Tabata the following
-Pull ups
-KB SDHP
-Box jumps or step ups
-KBS
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