Dynamic Warm Up- Mobility Prepare for:

A. Strength:
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
(Score is Weight)

B. WOD:
5 SETS FOR TIME

200m Run
10 Handstand push-ups
20 Slam Balls (30/20)|(20/10)
15/12 Cal Bike

-Rest 1:00 b/t Sets-

(Score is Total Time)

C. Cool Down:
3 SETS FOR QUALITY

50′ Quad Crawl
https://www.youtube.com/watch?v=P3lMTyMfmo4

20 Kneeling Banded Chest Press*
https://www.youtube.com/watch?v=3OpwabaIyK0

1:00 Banded Plank**
https://www.youtube.com/watch?v=HhjF4ZvTm5I

-Rest as needed b/t sets-

*Band goes across the back.
**Plank on hands.

 

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