Dynamic Warm Up- Mobility Prepare for:

WOD: “Fight Gone Bad”
3 total Rounds with each station being 1 Min:
Wall ball shots 20/14
Sumo deadlift high pull 75/55
Box jumps 20”
Push press 75/55
Row for Cals
1 Minute rest 

B. Accessory Work
3 rds of
3×5 Strict T2Bar
3×3 Strict weighted Pull ups 

Cool down:
Bike,walk or row 3-7 min
Leg Wall Stretch Hold 1-2 mins per side
Mobility static holds. Foam roll.


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