WARM UP – MOBILITY

Big full body dynamic

DB warmup

WOD A

4 super sets:

6 SA DB thruster /side – heavy

1-2 Legless rope climbs

*sub rope pull-ups or rows x 3-5 /side

– rest 1:30-2 mins –

WOD B

FRONT SQUAT X 3

EMOM x 10 mins:

3 Front squats @ 60-75%

*Build as needed but don’t max out, keep reps explosive

WOD C

50′ UNBROKEN SLED DRAG

4 super sets:

50′ UB backwards sled drag – heavy as possible

Max UB strict supinated pull-ups

– rest 1:30-2 mins –

*Or when your partners are off the sled

ACCESSORY

1) 3-4 super sets:

10-12 DB hammer curls

10-12 DB incline Tate press

-rest 90 secs-

2) Crossover plyo

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