Thursday 9/19

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