Warm Up
A- Roll- feet/ calves/ t-spine
Activate-
B- Warm Up
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex
Skill
Movement standards
WOD
3 rounds of:
400m sled drag w/75# m/135#
200m farmer walk w/20# m/35#
GoFit
Warm Up
A- Mash- glutes and hamstrings
Activate- 2x 10 banded good mornings & 10 lateral lunges
B- Partner Warm Up #5
400m partner plate carry
Partner push ups low five
Partner sit ups
Partner plank lateral jumps
Partner alternating pull ups
Skill
DB deadlifts and DB press
WOD
5x
30:30
-DB deadlifts
-Push ups
-DB press
-Walking lunges
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