Dynamic Warm Up- Mobility Prepare for:

A.Strength E3MOM total 12 minutes
Front Squat
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 75% 

B. WOD:
3 Rounds for time of:
20 Ground-to-Overheads, 50/35 with dumbbells
Shuttle Run, 200 yd (4x 50 yd) 

Then

2 Rounds of:
1 Min-Max rep AABike for Calories
Rest 3 mins between rounds.
 

ROMWOD.
Wrist Stretch
https://youtu.be/JoxHWUb-SrM

Eagle in Saddle
https://youtu.be/B1nbvdYoP9g

Archer in Saddle
https://youtu.be/HBawPOMnNXw

Down Dog

Dragon into Pigeon

 

 

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