“The way to get started is to quit talking and begin doing. ”
Warm-Up:
2 Rounds
– 10E SL Catch
– 8E KB Windmill – light
– 25yd E Back Pedal to Jog
– 10 Banded Straight Arm Lat Pulldown
Dynamic Flex:
– Lateral March
– Lateral Skip
– Lateral Lunge
– Lat St. Leg skip
Speed/ Power:
– Broad Jump to Jog: 5 x 3 Jumps + Jug (5 min EMOM)
Skill: 12 min Alt. EMOM
– 10 Wtd. Alt. Pistol (Scale as needed)
– 8 Foot Elevated Supine (inverted) Row (Barbell)
– 10 Static Lateral Lunge (side to side)
WOD:
7 Min AMRAP
– 20 Wall Balls
– 10 Power Cleans @ 135/95
Rest 3 Min
– Max Effort MU, Bar MU, Ring Dips or Push Ups
Rest 2 Min
– Max Effort MU, Bar MU, Ring Dips or Push Ups
Recovery:
– Roll Lat
– Anchored Thoracic Mobility
– Banded Ham/ Hip