Per-Hab: Scapular Warm-up, Pull-ups, Bands

Warm-up: Agility Drills, Runs, Kip Swings, Toe to Bar Progression

Specific: Weighted Carry Variations, Farmer, Waiter (1up 1down), Overhead, Rack

Strength: 4x 10-30sec L-Hold

WOD

RX: AMRAP 20 mins
400m run
21 Toes to Bar
100 ft Weighted Carry (Farmers)

RX+ Overhead hold

Option 1: AMRAP 20 mins
300m Run
21 Knees to Elbows
100ft Weighted Carry (Farmers)

Option 2: AMRAP 10 min
200m Run
12 Knee Raises
100ft Weighted Carry (Farmers)