Thursday Nov. 5, 2020

Warm Up
Mobility: Prone  Pec Stretch :45/Side  https://www.youtube.com/watch?v=tatrv67rou8

PNF Stretch w/ PVC :30/Side
20 (Total) Shoulder Taps https://www.youtube.com/watch?v=LEZq7QZ8ySQ
20 Dead Bugs 

Strength/Skill
Partner Midline:
2 Laps single arm Farmer carry (alternate arms each lap)* 

*While one partner does the carry, the other partner holds a plank position.  

Example: Phil and Ben partner up, Phil grabs the KB/DB with his right hand and does a lap while Ben holds a plank.  When Phil is done with is lap, Ben grabs the KB/DB and does a lap while Phil holds a plank.  They both repeat for the left hand.

 5:00 of Double Under Practice

WOD (Strict 25-minute time cap)
400m Run 
2 Rounds:
50 DU
25 Situps
15 Pushups 

800 m Run

2 Rounds:
50 DU
25 Situps
15 Pushups 

400m Run

F:  400m runs throughout; single unders
P1/P2: As written
C: HSPU

Post-WOD Cooldown/Mobility (optional)
Downward Facing Dog  1:00-2:00 minutes