Mobilize, then:
2 sets of:
10 pvc pass-thrus in squat
2 line Alligator walk (feet on plates)
10 box jumps 24/20
A. 3 sets of:
20 nose to wall shoulder taps (scale to 4 wall climbs)
WOD
“Nancy”
5 rounds
400 m run
15 OHS 95/65
Core
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)