Thursday 4/6 (Speed/ Mental toughness)

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 

Pull-ups 

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