Warm Up
30 sec each side Samson Stretch
10 Quadruped Rockback
8 Double leg glue bridge with 2 sec pause at the top
50′ Spiderman crawl
12 Walking lunges w/ overhead reach
2 sets of 5x banded broad jumps
WOD
Double overhand axel deadlift
6-4-2-6-4-2
(rest while your group moves through their lift)
After Party
12 min AMRAP
t2b
med ball slams (20/14)
** Plate pinch farmer’s walk from pull up rig to opposite wall and back in between each rep round. 10 t2b 10 med ball slams then walk, 9 t2b 9 med ball slams then walk, etc.**