Warm up & Skill
Sampson stretch 30 second each side
Banded forward and reverse band walk 10m
Planche push ups
Ultra wide underhand pull ups
Wall climbs
Wall squats
WOD
A- 5x 6 MAX LOAD
Front rack lunge
B- 3 rounds for time:
30 double unders
30 walking lunges
*7 minute time cap
GoFit
Warm up
Sampson stretch 30 second each side
Banded forward and reverse band walk 10m
Planche push ups
Ultra wide underhand pull ups
Wall climbs
Wall squats
Skill
Movements
WOD
Tabata the following
-Jump rope
-Walking lunges
-Battle ropes
-Single leg DL (odd right/ even left)
-Single leg DL (odd right/ even left)
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