mobility:
warm-up:
A.
3x
30 secs jump rope
2 arm kb swings
100m run
B.
movement prep
wod:
“Derby”
2x
amrap 2 mins each
20 kb snatch
20 split jumps
rest 1min
8 renegade rows
20 laterals hops
rest 1 min
4 shuttle sprints
8 sandbag shoulder
rest 1min