Core Strength

IMG_9745

Dynamic Movement Prep

Group Warm up

Plank

Accumulate 5 minutes total

Strength

Barbell Row

5-5-5-5-5

Jerk Dip (slow, short and straight)

Split Jerk

5 sets

Wod

5 rounds for time

25 KB Swings 1.5/1.0

30 Double Unders

Mad Mobi

Thoracic extension

Roll calves/stretch calves

Trigger point pecs

Corner/pec stretch

Shoulder Bully

 

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