Warm Up
2 sets
100 single unders
12 landmine single arm upright row/side https://youtu.be/8GBibrvgQEo
12 landmine meadow row/side https://youtu.be/e-c4gMcqdyw
12 goblet landmine row https://youtu.be/fzDlB_l0QYA



Mobility
2 sets
A. banded Ws x 15 reps
B. banded external rotation and press x 10/side
C. full can exercise x 20 reps- use lighter DBs
D. full can with one arm holding the extended position while the other arm moves up & down x 10/arm
https://www.youtube.com/watch?v=7R-cZYyhtI0
2:43 is the banded W
4:21 full can
9:00 external rotation



Strength- upper body skill work
3 rounds- alternating
30 second handstand hold against the wall
6 reps of box HSPU- try 20/24 or 30" box

then...
2 sets on each side
KB Complex =
3 Turkish Sit Ups
3 Z Press
*get up to kneeling
3 Kneeling Presses
*get up to feet
3 Standing Press
*back down
https://www.instagram.com/p/CI34onPlvdn/


WOD
"LFG!"
sprint then jog
6 rounds
25m sled push - weight of sled close to body weight
7 x wreck bag clean + lunge right + lunge left
5 x burpee over the wreck bag
Jog 400m
*each round should be 100% effort with your active recovery as the 400m jog*
**record each round**