12/31 Tuesday

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)

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