WARM UP – MOBILITY
Agility ladder + dynamic stretches
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Warmup plate movements
WOD A
A LOT ON YOUR PLATE
5 Rounds for time:
400m Run
20 Plate ground to overhead 45/35lb
15 Leg raises to plate
10 Plate facing burpees
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– You can either clear the plate with your jump, or jump two feet onto the plate and over
ACCESSORY
3-4 Sets, rest as needed:
8-10 SA trap-3 raises /side
15-20 Banded face-pulls
