Day#32 (Loading/ Pace)

Warm up

Peg Board complex

Round robin fashion

-Pull 10 second hold x3

-Single arm hangs 5 seconds each arm x 5

-Stagger pull ups 3 each side

-Hang with peg pull

-Pull + 5 weight shift

Skill

Weighted dips/ single are OH walking lunges

WOD

4x

400m DB run

7 heavy weighted dips

10m single arm OH lunge left

10m single arm OH lunge right

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

5x

20:40

-Shuttle runs

-Dips

-Jump lunges
-Burpees