Warm up
A- Mash- Lats + quads
Activate- See below
B- Warm Up
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
Inch worm with push up 10m
Band walks (Lateral)
Shuttle run 50m
Skill
Alternating leg super slow TTB
WOD
A- Weighted dips
5x 5
B- 15 minute AMRAP
5 ultra wide under hand pull ups
10 alternating leg TTB
20m single arm KB OH lunge w/35# m/53#
(10m R/L)
(10m R/L)
GoFit
Warm up
A- Mash- Lats + quads
Activate- See below
B- Warm Up
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
Inch worm with push up 10m
Band walks (Lateral)
Shuttle run 50m
Skill
Movement standards
WOD
Tabata the following:
-Pull ups
-KB SDHP
-TTB
-KBS
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