Dynamic Warmup
Group Warmup
Ham drill
Leg swings
Banded shoulder
Skill/Strength
30 strict toe 2 bar
Muscle up progressions
5-7 minutes
Ladder drills
Pose running drills
Wod
5 rounds for time of:
15 chest-to-bar pull-ups
Run 400 meters
MAD MOBI
Lat stretch band
Calf stretch
Hamstring
Roll quad
Press up
Wrist stretches