Warm Up
400m with a partner throwing a tennis ball
20 hip switches
10 drop lunge
20m duck walk
30 sec pistol balance
2 min plank, 25/5 extension/flexion
60/45/30/15 passive hang (5 box jumps b/w)
10 ring push ups
30 sec handstand (x2)
Strength
Deadlift
10-8-6-4-2
WOD
4 rounds
5 Deadlift
10 Ring Push Ups
20 KB Swings
30 second passive hang
400m with a partner throwing a tennis ball
20 hip switches
10 drop lunge
20m duck walk
30 sec pistol balance
2 min plank, 25/5 extension/flexion
60/45/30/15 passive hang (5 box jumps b/w)
10 ring push ups
30 sec handstand (x2)
Strength
Deadlift
10-8-6-4-2
WOD
4 rounds
5 Deadlift
10 Ring Push Ups
20 KB Swings
30 second passive hang
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