WARMUP/MOBILITY

(20 mins)
Shoulder circles & rotations

2-3 Rounds:
10-12 Powell Raises @ 3011 tempo
10-12 Banded External Rotations @ 3011 tempo (Purple or Yellow Crossover band)

WOD A

Road Trip

3 Rounds, 2 mins per station for total reps (26 mins)
1) Row Cals
2) 50′ Shuttle Sprints
3) Assault Bike Cals
4) Box Jumps / step down 24/20″
5) 1 min rest
*Aim for a steady pace across the workout
*Start on any station and move in order
*Coaches set the clock to 8 mins on / 1 min off

WOD B

Crossover Plyo