A) Warm Up
2 x between posts:
- burpee broad jump there
- 5 squats
- jog back
- 10 pass thrus
- side shuffle there
- 5 push ups
- side shuffle back
B) Strength – 15 min max.
3 x Superset:
- 8-10 UB strict pull ups (if you don’t have that amount, band as needed or do supine rows with the barbell on the rig)
- 10 strict press
Rest 2 min between sets
C) Partner WOD
3RFT:
20 alt box jumps (24/20)
20 partner wall balls (20/14)
20 partner med ball sit up
20 sec UB HS hold in unison
*Adapted from the CF Lineage Winter Massacre
Accessory work:
4×6 baby ring swings
4×3 bar hip taps
Recommended mobility:
LAX bottom of feet
Roll Quads
Couch Stretch
Sampson Stretch
Lat stretch
