Tuesday 6/18

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