Warm Up
Glutei & Hip Activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)
Single Arm DB Warm up #1
10 DB deadlifts (5 right/ 5 left)
Walking lunge complex 10m
10 DB row (5 right/ 5 left)
Inchworm 10m
10 DB cleans (5 right/ 5 left)
Toy soldiers 10m
10 DB thrusters (5 right/ 5 left)
Walking pigeon 10m
10 DB OHS (5 right/ 5 left)
Skill
DB complex
WOD
20 minute AMRAP
3 cycles of the following DB complex
-3 deadlifts/ 2 hang power cleans/ 1 power jerks
100m farmers walk
GoFit
Warm Up
Glutei & Hip Activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)
Single Arm DB Warm up #1
10 DB deadlifts (5 right/ 5 left)
Walking lunge complex 10m
10 DB row (5 right/ 5 left)
Inchworm 10m
10 DB cleans (5 right/ 5 left)
Toy soldiers 10m
10 DB thrusters (5 right/ 5 left)
Walking pigeon 10m
10 DB OHS (5 right/ 5 left)
Skill
Movement standards
WOD
5x
20:40
-Wall ball shots
-MB shuttle run
-DB deadlifts
-Battle rope
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