WARM UP – MOBILITY
8-10 mins banded shoulder warmups, leg lifts, wall walks, beat swings etc.

Tech WOD A movementsWOD A
A1) Alt. EMOM x 4 sets of each (12 mins)
1) Bar or ring MU / CTB / kipping or banded PU
2) 30-40 secs HS walk or hold progression
3) 20-30 secs L-sit / tuck

-Choose challenging but sustainable progressions & rep schemes for movements todayWOD B
CAN’T STOP, WON’T STOP
45 secs on / 15 secs off x 3 sets of each (15 mins)
Bike cals
Ball slams 40/30lb
Ski cals
Sled push 90/45lb
Burpees

-Score = total reps
-Every 10′ on sled = 1 rep (1 length = 5 reps)
-Start on any station and move in orderACCESSORY
1) 3 super sets:
8-10 DB bicep curls w/3 secs neg
8-10 DB skull crushers w/3 secs neg
-rest 90 secs-2) Crossover Plyo

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