Warm up
Combo Activation
Overhead banded circles
External rotations
Band walks (Lateral & FWD/REV)
Skill
Single arm farmers walk
Single arm farmers walk
Partner WOD
25 minute ping pong
25m singe arm farmers walk w/90# m/120# (L) (penalty 100m run if broken)
25m singe arm farmers walk w/90# m/120# (R) (penalty 100m run if broken)
10 partner plank push ups
20 consecutive wall ball shots w/14# m/20# (penalty 100m run)
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