Warm Up
A- Mash t-spine and lats
B- Combo activation #3
Overhead banded pull aparts 20 reps
10m OH duck walk
Toy soldiers 10m
Band pull aparts 20 reps
Walking lunge with Sampson followed by a broad jump 15m
Band walks (Lateral)
Inch worm with push up 10m
Shuttle run 50m
Skill
Weighted muscle ups w/ MB
WOD
4 rounds of:
3 weighted muscle ups w/ MB
400m run plate run
GoFit
Warm Up
A- Mash t-spine and lats
B- Combo activation #3
Overhead banded pull aparts 20 reps
10m OH duck walk
Toy soldiers 10m
Band pull aparts 20 reps
Walking lunge with Sampson followed by a broad jump 15m
Band walks (Lateral)
Inch worm with push up 10m
Shuttle run 50m
Skill
Pull ups
WOD
8x
20:20
-Pull ups
-Shuttle run
-Air bike
-Jump rope
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