Warm Up
A- Roll t spine + calves
B- Combo Activation #3
Overhead banded pull aparts 20 reps
10m OH duck walk
Toy soldiers 10m
Band pull aparts 20 reps
Walking lunge with Sampson followed by a broad jump 15m
Band walks (Lateral)
Inch worm with push up 10m
Shuttle run 50m
Skill
Cycling snatches and box jumps
WOD
20 minute AMRAP
10 DB snatches w/30# m/50#
15 TTB
15 box jump up and overs w/20” m/24”
GoFit
Warm Up
A- Roll t spine + calves
B- Combo Activation #3
Overhead banded pull aparts 20 reps
10m OH duck walk
Toy soldiers 10m
Band pull aparts 20 reps
Walking lunge with Sampson followed by a broad jump 15m
Band walks (Lateral)
Inch worm with push up 10m
Shuttle run 50m
Skill
Cycling snatches and box jumps
WOD
Tabata the following:
-DB snatches
-TTB/ leg lifts
-DB goblet squats
-Box jumps/ step ups
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