Warm up
A- Mash- lats + hips
Activate- banded lateral walk + banded plank walk
B- Warm Up
400m run
Form a circle of 4 or more. One participant is on the out side and tries to tag selected individual in the circle.
Skill
Movement standards
Partner WOD
30 minute ping pong
2x 10m lunge with rotation
2x 10 chaotic OH press
2x 15m reverse sled drag
3x 25m shuttle
3x 25m shuttle
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