Warm-up

 

2 Rounds:

200m Run

Wheelbarrow walk with partner 50’ each

Crab Walk 50’

Broad Jump 50’

 

Mobility

Band Pull-Aparts x 10 reps (Thin band – Pronated)

Overhead banded stretch (60 secs)

Band Pull-Aparts x 10 reps (Thin band – Supinated)

Overhead banded stretch (60 secs)

 

WOD A)

 

Shoulder Press – EMOM 7 mins x 3 reps (heavy as possible)

 

WOD B)

 

AMRAP 12 mins:

8 Push Press (135/95)
200m Sprint

WOD C)

 

3 Rounds NFT:

7-10 Glute Ham Raises

7-10 Strict toes to bar or leg raises