Monday 9/30

Warm Up 

A- Roll t-spine & hip joint

3x 10 Russian swings + 5 wall ball substitutes

B- Combo Activation #1

Overhead banded circles

Hitchhikers

Band walks (Lateral & FWD/REV)

Skill

Cycling KBS and wall ball shots

WOD

(W) Test #21

3 minutes MAX effort wall ball shots w/14 m/20

Rest 5 minutes

(W)Test #17

3 minute AMRAP

KBS w/35 m/53