Thursday

Warm up:
DROMS
2 Rounds
10 Single Unders
10 Bells
10 Skiers
10 Single Leg SU (Both Legs – Alternating after 10)
10 Crossovers
10 Double Unders

then complete the following:

10x Back Extensions
10x Hip Extensions
10x Scapula Pull Ups
10x Scapula Push Ups
10x Atlas
10x PVC Pipe Pass Thrus
10x OHS

Strength:
Rest Day/Make Up

Metcon:
Partner Wod
15 Min AMRAP
1x Alternating Partner Wheel Barrel (Down and back, wall to window)
40 Alternating Partner Box Jump Overs
1x Alternating Partner Wheel Barrel (Down and back, wall to window)
40 Alternating Push Ups
1x Alternating Partner Wheel Barrel (Down and back, wall to window)
40 Alternating every 2 Jumping Lunges
1x Alternating Partner Wheel Barrel (Down and back, wall to window)
40 Alternating every 5 KB Swings 53/35

**Wheel Barrel – Partner 1 will hold partner 2’s feet down and then will switch when athletes reach the window.