Warm up
A- Mash t-spine & where hamstring meets glute/ 5m later band walk for hips and shoulders
B- Partner Warm up #2
Plank/ lateral jumps
Partner low five push ups
Partner sit ups
Partner KBS or KB toss
Partner squat/ with hold 5x3
Partner 40m run
Skill
Movement standards
Partner WOD
25 minute ping pong
5 super strict pull ups
5 super strict ring dips to true support
10 single let DL with barbell (5 R/ 5 L)
10m (R/L) lateral sled drag
*No measure
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