Wednesday (Volume/ Skill)

Warm up
Glute & hip activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

2 rounds as a group:

7 wall squats

Plank complex

Skill

Viper press

TEAM WOD

(TEAMs of 3)

7 rounds of:

1 minute AMRAP

-Air squats (5 reps each team member)

-Viper press (5 reps each team member)

-Burpees over the log (5 reps each team member)

*No measure/ Get after it!