Warm up & Skill
ARE squat complex
2x
Regular elevated 3x with 3 second hold
Heels elevated 3x with 3 second hold
Toes elevated 3x with 3 second hold
Regular elevated 3x with 3 second hold
OHS
WOD
A-5x 3
OHS
B-Nancy
5 rounds for time:
400m run
15 OHS w/65 m/95
GoFit
Posterior Chain Warm up
400m run
Dead bug complex
Plank complex
Skill
KBS & KB squat
WOD
5x
20:40
-Battle rope
-KBS
-Air bike
-KB squats
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