Warm-Up:
6 minute Alt. EMOM
– 20 Jumping Jacks
– 20 Split Jacks
– 20 Mtn. Climbers
Dynamic Flex:
– Lateral March
– Lateral Skip
– Lateral Lunge w/ Hip Gate
– CrossOver Step w/ Reach Back
– Inverted Toe Touch
Prehab/ Activation:
– Side Lying Windmill (Roller under knee): 2 x 6E
– Serratus Roll on Wall: 2 x 8
– SL Stand (eyes closed): 20 sec E
Strength:
6 Min EMOM
– 8 Half Kneeling SA – KB Press
Partner WOD:
12 Min AMRAP:
– 3 Push Jerk @135/95
– 6 T2B
Saturday Challenge:
– Plate “Bear Hug” Carry: 3 x 100m (45 sec. rest)
Recovery:
– AIS Ham/ IT
– Butterfly
– Child’s Pose