Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold, 10 burpee broad jumps WOD: 20 AMRAP 10 Pistols (alt) 10 HSPU’s 10 TTB 10 Burpee box jump overs

Warmup:  ROM drills, dynamic stretches, banded shouder work, 5 min jump rope (work double unders) WOD: Teams of two will alternate to complete for time: Partner not completing reps will run 200m, switch when the runner returns. Reps are cummulative. Complete all reps of one movement before moving onto the next. 3k Row 200 Jumping more »