Warm Up
Crossover Symmetry Activation
Then…
Mark out 50 ft. And perform:
-High Knees
-Karaoke
-Butt Kickers
-High Skips
-Walking Lunges
Then…
10 PVC Shoulder Pass Throughs
10 Scap Pull Ups
5 Pull Ups
WOD
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
-Run 200M OR Row 250M OR Bike 15 Cal
-10 Pull Ups
-20 Kettlebell/Dumbbell Swings
The goal here is consistent movement for up to 20 minutes. Choose loads and movement variations that will allow you to keep moving without having to break up the sets too much, if at all. A good goal would be roughly 6-7 Rounds.