WARM-UP:

400m Run
Foam Roll (5:00)

Monster band walks
*band around ankles

Laterally
2 x 20 steps each

Forward/backward
2 x 20 steps each

SKILL:

3 x 10 Vertical SB throws outside.

*Take a SB and “granny” toss the ball as high as possible vertically

(10:00)

WOD:

For Time: (22:00)

400 M Run
15 Burpee over plate
20 Plate GTO (45/25)
30 Russian Twists (total)

500 M Row
15 Burpee over plate
20 Plate GTO (45/25)
30 Russian Twists

20 Cal on Bike
15 Burpee over plate
20 Plate GTO (45/25)
30 Russian Twists