Warm Up

3 rounds- building the pace on the run each round

Run to fence and back

30sec Reverse Plank

1 length Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)

1 length Bear crawl- arms hiding the ears, butt up high

one round of the kip cadence complex = 2 kip swings + 2 tuck ups + 2 ttb

 

Primer:

banded shoulder warm up- https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university

 

1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold

2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps

3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side

4. Shoulder circles. 10 reps

 

 

Hollow banded pulls x 10 reps for 2 sets Rest :60 between

 

Skill: staggered stance deadlift

 

Staggered Stance Deadlift https://www.youtube.com/watch?v=G0sCqCwG8Xs

4-6/leg x 3 sets; rest 2 mins 

 

Box Step Down   https://www.youtube.com/watch?v=2XkKJ26iqZE

 

Take :03 to descend 6-8/leg; rest 60sec x 3 sets   24/20" box

*control these down and attempt to not push up off the bottom leg

 

WOD
For Time

Row 1000m

Deadlift x 30 reps 255/185 225/155 185/135

TTB x 30 reps or knees to chest