Warm up
Lumbar Activation
Banded lateral walk
RDL
Good mornings
Single leg bridges
Super rocks
GHR
Skill
Rope climb & partner inverse leg curls
WOD
25 minute ping pong
Row 10 calories 3x each
Rope climb 3x each
5 partner inverse leg curls 3x each
GoFit
Warm up
Lumbar Activation
Banded lateral walk
RDL
Good mornings
Single leg bridges
Super rocks
GHR
Skill
Movement standards
WOD
Tabata the following:
-Burpees over the mono rail
-Rowing
-Ring rows
-Sit ups
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