Dynamic Warm-Up – Mobility Prepare  for..

Test: L 30 sec/ R 30 sec Planking “Bird Dog”In the Plank position 30 sec L arm R leg switch at 30 sec

A.Strength-Skill: Team up Partner 1 & P2
P1 2-3 Sets. 8x rep of DB/KB Single leg Bulgarian split squats. Left- Right side 
55/35 40/30 35/25 30/20

P2 2-3 Sets. 7x reps of DB/KB strict press  Left- Right side (DB/KB for wod or heavier)
55/35 40/30 35/25 30/20

1-2 Rds of:
3x Dips
3x R & L arm Overhead DB or KB
7 Cal Row or Bike 

B.WOD:   Compare too 180306
5 Rounds of:
10x Ring or Bar dips/ Progression
10x 1 Arm Overhead DB or KB Lunges Left side 40/30 35/25 30/20
10x 1 Arm Overhead DB or KB Lunges Right side
500m Row or  1 mile Bike

Team Cool down 70-100 V-Ups every 10. Do 1  30 sec Mobility static holds each, Coaches choice. 5-7 min

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