Warm-Up:
3 on 3 Garbage Ball
Dynamic Flex:
– Super Lunge
– A Skip
– Lateral Lunge
– Lateral Skip
– CrossOver Reach Back R/L
Activation/ PreHab:
1a.) Half Kneeling Pallof Press: 2 x 8E
1b.) Half Kneeling Landmine Press: 2 x 8E
Strength:
– Snatch Grip Deficit DeadLift: 5@65%
4@75%
3@80%
2@85%
1@90%
PARTNER WOD:
10 Rounds (Each) of:
– 15 KB Swings @70/53
– 100m Run
* Partner A complete both swings and Run before Partner B may start (must high five at exchange)
SATURDAY CHALLENGE:
– 80 Yard Hi/Low Prowler Push x 1