Dynamic Warm-Up – Mobility
Prepare to for..
Dead Lift 3×10 @50% of 1 RM climbing in small increments by 3rd set
14 Minute EMOM of:
20 Second Sprint on Assault Bike/ Rower
10 Box Jumps 24/20 20/16 16/12
*Scale reps and movement accordingly to meet or beat cutoff & maintain intensity with good mechanics on B. Ask your coach for help.
C. Accessory Work (Shoulders) *see PDF for week on white-board
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
D. See programming on white board.