Warm up: 4lines:
high knees
heel flicks
lunge twist squat
spidey walkout lunges
marchers
Activation: Superfriend banded press + rotation hold
Strength:
Standing kb sh press x8/8
+
mobility
WOD 3rnds: in teams of three:
250m row(sprint)
10/10 farmer kb lunges
50 doubles
Extra credits
Pancake stretch hold: 3x:30sec
Toes to ring: 3x5reps
Ghd sit ups: 3x10reps
