WARM UP
Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings "Bro-hugs"
Hurdlers
Leg Swings
Foam Roll
Wall Squat
SKILL
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings "Bro-hugs"
Hurdlers
Leg Swings
Foam Roll
Wall Squat
SKILL
Wall walks
BUY IN
5 x 20m sprint races
WOD
6 RFT
335m run/300 SU/350m row (athletes choice)
5 wall walks
335m run/300 SU/350m row (athletes choice)
5 wall walks
CASH OUT
Wall ball efficiency practice for Open
MOBILITY
Shoulders and Hamstrings
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