WARMUP
For quality:
Lat Stretch In Child’s Pose, 2 mins
10 Walk out with push-ups
Plate Squat Hold, 1 min
10 Band Shoulder Pass Throughs
Overhead Squat Hold, 1 min
Rest, 1 min
10 Overhead Squats, 20/10 kg
STRENGTH
Overhead Squat 3x3
Use the same weight for each set.
Rest as needed between sets.
Team WOD
Teams of 3, for time:
200 Front Squats, 60/40kg
200 Handstand Push-ups
200 Box Jump Overs, 24/20 in
200 Pull-ups
COOL DOWN
For quality:
Banded Shoulder Stretch, 2 mins
Dragon Stretch, 2 mins
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