Warm-Up:
– Hip Add/ Ab
– Static Lunge
– Partner Twisting MB Toss
– Speed Ladder 3 drills x 2
Dynamic Flex/ Prep:
– Sumo Sq to St
– Super Lunge + Inchworm
– 5 – 10 – 5 Drill 2 x R/L
Skill:
6 Min EMOM:
– 10 V Sit DB Press
– 3-5 Wtd. Pull Ups
Strength:
1.) Back Squat: 8 x 3 @ 65%
WOD:
4 Rounds for Time
– 30 AbMat Sit Ups
– 10 Deadlift @ 225/185
Accessory:
1a.) Supine Band Pull Apart: 3 x 20
1b.) Vibe Plate Air Squat (light Band): 3 x 10
Recovery:
– Roll Ham/ IT
– Fab Four