Warm Up:
3 Rounds of Cindy
2X's 500m row @ 1:59/1:52 pace
rest 1 min between sets

Mob: 
LAX Ball Smash Shoulder Compartment
:90 WHFS

Strength/Skill:
A. 3X 8 side RNT (band) Rev Lunge: w/DB's
rest 2 min
B. 3 sets: 10 DB RDL @3111 20m sled push 30 sec jump lunges rest 1 min 

 WOD:
5 sets
:20 sec wall facing HS hold
12 alt. step ups
25 single unders

Comment