Warm-up
Spend 2 minutes in Z1
Then, 2 rounds with a partner
20t partner wall balls
20t med ball sit-ups
20t low fives holding plank
Mobility
Banded shoulder mobility as a class
Strength
A1. Strict press – 5×3; all working sets, adding weight each time
A2. Banded high pulls – heavy and a lot; 3×15
Simple, keep them on task and productive for both movements.
WOD
“Appalachian Trail”
15 min AMRAP
200m run/250m row
10 hang squat cleans (95/65#)(75/55#)
10 pull-ups
10 ring dips
Run/row very weather dependent. Mix it up, run one round, row the other. Get outside.
