WARM UP
5 min freeze tag
MOBILITY
Dynamic hip + shoulder stretch
WOD A
Sinister Sandbags
Partner up and complete for time:
500m sandbag run (1 bag for each pair Heavy/Light)
100 x Sandbag Back squats
– Partner must hold a front plank while reps are being completed.
100 x Toes to Bar
– Partner must hold the sandbag overhead (sub for plate) while reps are being completed.
100 x Front rack sandbag lunges
– Partner must hold ring dip support (sub bar dips or parallettes) while reps are being completed.
500m sandbag run
