11/21 “Monday”

Mobility (10 minutes before class)

Lax Ball Trap mob, Foam Roll upper Tspine, Keg Drill, Banded Shoulder

Strength

Fitness:
Snatch-grip RDL, Powell Raises/side, Bottoms up Press
Performance:
Snatch, kipping swings on rings holding a dodgeball between the legs, focusing on hollow and arching

WOD
30′ Shuttle Sprints, Power Cleans, Wallballs, Abmat Situps (P: GHD Situps), Pullups