Warm Up
Banded shoulders
Stretch calves and hamstrings
2 min. run around room (high knees, butt kicks, etc.)
2x
20 pistols
20 push ups
Strength
L sit holds
Accumulate 3 total minutes of hold
3 x 20 shoot throughs
Max 1 min. bench press with bar (reps)
WOD
12 min. AMRAP
10 weighted box step ups 53/35 L/R=2
10 pull ups
10 KB swings
Post
5 min. coach's choice
Banded shoulders & lacrosse ball on feet