WARM UP
pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU
Foam roll
BUY IN
Front Squat
5 reps at 65% 1rm
5 reps at 75% 1rm
AMRAP at 85% 1rm
5 reps at 75% 1rm
AMRAP at 85% 1rm
SKILL
wall balls
WOD
14 minute AMRAP
335m run (if rain, coaches choice for a sub)
15 wall balls (20/14)
12 burpees
CASH OUT
Indian Run 800m(if rain, coaches choice for a sub)
MOBILITY
chest and hamstrings
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