Dynamic Warm-Up – Mobility
Prepare to for..
Skill-Strength: CF Football Resisted Pullups
1x partner resisted pullup + strict pullup
1x partner resisted mix grip pullup + Mixed grip strict pullup
1x partner resisted mix grip pullup alternate hands + Mixed grip strict pullup alternate hands
1x partner resisted chinup+ strict chinup
Scale as needed for progression
Reverse wall walk + Pushup
Jumping Lunges (10 both side,8 both side ….. )
15 min cutoff
*Scale accordingly to meet or beat cutoff & maintain intensity with good mechanics on B. Ask your coach for help.
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
C. See programming on white board.