WARM UP
Stick pass through
Down dog to plank
Push up
Wall squat with 5 second hold at bottom
1 leg hip hinge
Mountain climber
Down dog to plank
Push up
Wall squat with 5 second hold at bottom
1 leg hip hinge
Mountain climber
Foam roll hips
SKILL
MB chest pass
BUY IN
MB chest pass into wall 4 x 8 sets 20/14
*be explosive and quick between reps*
*be explosive and quick between reps*
WOD
4RFT
10 dips between 30" boxes
20 sit ups
30 walking lunge steps each leg
20 HR push ups
10 pull ups
20 sit ups
30 walking lunge steps each leg
20 HR push ups
10 pull ups
CASH OUT
Wall sit 2x max hold
MOBILITY
L/S and pecs
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