Dynamic movement prep
Group warm up
Skill.
Rope climbs.
Strength
Bulgarian split squats
5-5-5-5-5 Each leg.
Wod
Amrap in 7 minutes
Row 250
7 Burpees over rower
Rest 2 minutes
Amrap in 6 minutes
30 double unders
15 Sumo deadlift high pull 95/65
Rest 2 minutes
Amrap in 5 minutes
10 oh squats 95/65
10 box jumps 24/20
MaD mobi
Keg stretch
Should bully
Lat stretch
Press ups
Group warm up
Skill. Rope climbs.
Bulgarian split squats
5-5-5-5-5 Each leg.
Wod
Amrap in 7 minutes
Row 250
7 Burpees over rower
Rest 2 minutes
Amrap in 6 minutes
30 double unders
15 Sumo deadlift high pull 95/65
Rest 2 minutes
Amrap in 5 minutes
10 oh squats 95/65
10 box jumps 24/20
MaD mobi
Keg stretch
Should bully
Lat stretch
Press ups