WARM UP
Coach's Stretch
Hamstring Stretch / Hip Opener
3 RDS
6 Sumo Stance Good Morning
6 MedBall Clean
6 Yoga Push Up
10 Sec Bar hang + 4 Knees to Chest
20m Skipping High Knees
Skill / Strength
4x8
Sumo Deadlift
moderately heavy
Superset:
3-5 Strict L-Sit Raises
WOD
50-40-30-20-10
Wall Ball, 20/14#
25-20-15-10-5
Box Jumps
TC: 16 Mins
scaling options:
wall balls: scale the weight or do 1/2 reps
box jumps: box step-ups
Post WOD Accessory:
25 KB Halos in both directions