Dynamic Warm Up – Mobility Prepare for..

A:  WOD:
“Dot Dot Dot”
30 seconds on 30 seconds off
5 RDS of each then 2 min rest in between stations

Station 1 Barbell Rollouts max effort
Station 2 Assault Bike max effort
Station 3 DB Goblet Lateral Lunges 40/30

ROM WOD:

Twisted Cross
Eagle Saddle or cross shin
Archer in Saddle or cross shin
Supine Figure 4


Strongman:

Find max Single arm DB split clean x4 ea arm

Then

6 rds
DB split clean x 4 (Heavy) ea arm
Row 30 Cal
Wall ball clean to wall ball x 10 @ 30/20

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