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
