3-11-2020

Warm-up

400m Run

25′ Knee to Chest

25′ Pike Walk

25′ Alt Side Lunge

25′ Quad Walk

25′ Duck Walk

25′ Bunny Hops

2x

10 MB Clusters

10 MB Over Shoulder Toss (5 es)

Mobility

1min (es) Couch Stretch

Skill

10min

Pull Up / Muscle Up Progression

WOD

4 Rounds for time

20 Wall Ball Shots (20/14)

15 Sumo Deadlift High Pulls (115/75)

10 Pullups

Cool down

2min Low Back Foam Roll