W.U. 

Foam Rolling

4 Laps

25 Shuffles with no touching the lines with the hand

25 Shuffles with touching the lines with the left and right hand

Ladder Movements going horizontal High knees sideways shuffle out and run, In In out out shuffle out and run.

PREHAB LEFT & RIGHT SHOULDERS

Rubber Band with handle 30 reps internal and external rotations 2 rounds

WOD

FOR TIME:      15 MINUTE CAP

50  WALL BALLS M(20lb) W(10-14lb) 

40  HAND RELEASE PUSH UPS

30  RING DIPS OR ASSISTED

20  BOX JUMPS OR STEP UPS M(24inch) W(20inch) 

10 KETTLE BELL CLEANS M(35LBS-53LBS) W(18LB-26LBS) 

 

COOL DOWN

EMOM for 5 MINUTES

100 YARD STRIDES IN 27 SECONDS OR LESS

FOAM ROLL AND STRETCH