Dynamic Warm-Up – Mobility Prepare  for..

Test-1 minute Chin over Bar hold  ( 1 minute attempt. Goal is to hold 1 minute or build up too through progression)

2rds of  
2 x Back squat @ 50% 1RM
2 x Jumping split lunges

A.Strength – Skill: 18min E3MOM
3x Back Squat

6x Jumping split lunges (3 each leg) “Explosive”
Climb in weight with good mechanics to today’s AHAFA 6 sets (Start @ 60-70% 1 RM. Avoid big jumps in lbs.)

B.WOD: 8 Min E2MON”
4 Sets of:
Odd: 12/10 Cal Row + 1 KB TGU each side Grn/Blue Blu/Yel
Even:12/10 Cal AAB +1 KB TGU each side

Team Cool down Cash Out: (6-8 minutes)
Tuck balance 4 x 20/20 tuck knees to chest, arms out point toes and hands
1 rds of:
30 sec Hollow Hold
30 sec  Static stretch

30 sec Arch Hold
30 sec  Static stretch

30 sec Tuck ups
30 sec  Static stretch

30 sec  Russian twists
30 sec  Static stretch


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