Group Warm-up
3 Rounds NFT of:
12 In place lunges
5 Push-ups
5 Ring rows
Technique
Hip Openers and OH Lunging
Daily WoD
10′ AMRAP GTO / RING DIP / OH LUNGE
10 Ground To Overhead 95/65lb a) 75/55 b) 55/35
10 ring dips a/b) Banded or Box
10 OH lunge 95/65lb a) 75/55 b) 55/35
Mobility
Roll Posterior
Lax Glutes, Pecs
Mash Triceps