Warm up – 3 RNDS |
500m Row (sprint) |
Mobi – 3 RNDs |
10 / 10 Ankle Stretch (Rig) |
10 Banded Good Mornings |
10 Banded Pull Aparts |
Skill Practice |
EMOM 5 |
20 sec Frog balance |
WOD Prep – warm up |
AMRAP 10 |
10 Deadlifts 60/40 |
10 Burpees |
10 Pull ups |
10 KB Swings 24 /16 |
AMRAP 10 |
8 Deadlifts 70/50 |
8 Burpee over bar |
8 C2B |
8 KB Swings 24 / 16 |
AMRAP 10 |
6 Deadlifts 60/40 |
6 Burpees over box |
6 bar MU (Jump to support) |
6 KB Swings 24/16 |
Stretch – 3 RNDs |
10 Roll Pike |
10 Roll Straddle |
30sec Saddle stretch |