Warm Up
A- Mash- quads + lats
B- Warm Up
Combo Activation #4
3x
5 OHS with band 5 second pause
10m OH duck walk with band
5 straddle lateral lunges + walkout + push up
10m walking pigeon
Single leg deadlift 5R/5L
15 hitch hikers
10m Sampson stretch + lizard + rotation
Skill
Single arm KB thruster
WOD
3x
400m run with KB w/35# m/53#
15 single arm KB thruster L
15 single arm KB thruster R
GoFit
Warm Up
A- Mash- quads + lats
B- Warm Up
Combo Activation #4
3x
5 OHS with band 5 second pause
10m OH duck walk with band
5 straddle lateral lunges + walkout + push up
10m walking pigeon
Single leg deadlift 5R/5L
15 hitch hikers
10m Sampson stretch + lizard + rotation
Skill
Movement standards
WOD
5x
20:40
-KB shuttle
-KB thruster L
-KBS
-KB thruster R
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