Warm-up:

Run or Row

Crossover Symmetry

Banded Lat stretch

15 Leg swings

Spiderman Crawl Down

Inch Worms back

15 Hollow rocks

10 Yoga Push ups

12 Bird Dogs

15 Squats

 

Partner WoD:

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

 

Mobility:

Mash Lats on Roller

Roll Posterior

Banded Hamstrings

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