Thursday (Sole lift/ Go!)

Warm up

Glute & hip activation

Lateral band walks (band above knees)

Forward & reverse band walks (band at ankles)

Reverse hip extension

Skill

5x 3 with 3 second pause

OHS

WOD

10 minute AMRAP

25 double unders

10 ring dips

GoFIt

Warm Up

Agility complex

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

Movement standards

WOD

Reverse TABATA

-Battle ropes

-Ring rows or pull ups

-Jump rope

-Push ups