WOD
Movement Prep
Overhead Dowell Stretch – 2 minutes
Strength
5 Sets:
Single Lateral Jumps – 6 each leg
IYT Scap Retraction – 6 each position
Farmers Carry – 30ft (heavy but not to failure)
Conditioning
In 10 minutes:
2 Minute Row for Calories
then, 8 Minute AMRAP of:
6 Overhead Lunges (35/25 DB or KB)
30 Single Unders
14 Burpees
Calories + Reps Completed
Mobility
External Rotation Shoulder MWOD (with or w/out band) – 1 min e/s
Seated Hamstring & Glute Smash with LX ball – 2 min each