Dynamic Sprint Warm Up
Two Max Effort Movements
1) Max Chin Up Hold
2) Max Arch Hold w/ PVC
Pistol Progression and Practice
14 Alt. DB Snatch 40/25
Posterior Shoulder Lax Ball Smash
Coach's note: For activation, have athletes try and hold each position for as long as possible. The arch hold should be done on the ground. Athletes will assume a "superman" hold with a PVC pipe in their extended arms. Both hands and feet are off of the ground. For the WOD, athletes should run 5 FULL laps in the gym.