Warm up & Skill
OHS
WOD
A- 5x 2
OHS
B- Blaze!
3 rounds for time:
50m prowler push w/50# m/90#
20m OH walking lunge w/25# m/45# plate
*7 minute time cap
GoFit
Core Warm up
400m run
Dead bug complex
Plank complex
Gymnastic isometric holds
Skill
Movement standards
WOD
7x
20:20
-Prowler
-Lunges
-Prowler
-GHD sit ups
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