Warm Up:
Marching Progression (A, B, Lateral, CrossOver)
Activation/ Mobility:
– Lateral Lunge
– Dog & Bush
– Russian March
– X Drum Major 2 x
– SL mini hop – Stick the Landing
Gymnastic Skill:
– Strict HSPU (Use box if necessary): 3 x 5-15
– Ring Pushup 3 x 6 – 10 (maintain hollow)
– Ring Row 3 x 6 – 10 (maintain hollow)
PARTNER WOD:
5 Rounds (each) For Time:
– 20 Wall Ball
– 10 Burpee
– 300m Run
Core:
Bicycle Crunch (with pause): 2 x 30 sec.
Recovery:
– Roll T-Spine/ Glute
– AIS Ham & IT
– Frog