Warm Up

Duck walk down
crab walk back
Side plank walk down
Side plank walk back (switch sides)
karaoke down and back
Samson lunge down
inch worm back
PVC pass throughs x 10
PVC OHS x10
Prayer stretch 30 seconds

partner mobilty stretch coaches choice

MOB

Coach's Choice


WOD

w/ a partner

50 Backsquat (185/125)

800m run

50 DL (225/155)

800m run

50 OHS 135/95

800m run


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