Warm Up
A- Roll t-spine + box stretch
3x 5 horizontal ring rows + 5m inchworm challenging your ROM
B- Band Complex Drills
-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m
Skill
Chaotic OH press & Single arm cannon ball farmers walk
WOD
12 minutes of:
50m single arm cannon ball farmers walk (25m L/R)
25m prowler push w/50# m/90#
10 straddle lateral lunges w/5# plate m/15# plate
GoFit
Warm Up
A- Roll hip flexor wad + Glutes
3x 5 horizontal ring rows + 5m inchworm challenging your ROM
B- Band Complex Drills
-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m
Skill
Chaotic OH press & Single arm cannon ball farmers walk
WOD
5x
30:30
-Straddle lateral lunges w/5# plate m/15# plate
-Prowler push
-OH walking lunge with plate w/5# plate m/15# plate
-Single arm cannon ball farmers walk
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