Warm up
A- roll calves & quads + lateral and reverse complex
Skill
Lunge with rotation & elevation (use plate)
WOD
A- MAX load 10m prowler
*7 minutes to find MAX
B- 3 rounds NFT
800m run
20m lunge with rotation & elevation (use plate)
GoFit
Warm up
800m run
2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*
Skill
2 on 1 ring row with rotation
WOD
5x
20:40
-Shuttle run
-Air squats
-Battle rope
-2 on 1 ring row with rotation
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