190919 - BAMF DAY!

? of DAY - Adjective to describe you?

WARM UP - w/ a partner and medball
Run 100m with toss
20 Sit Ups
20 Tricep Toss
20 Side Throw (10 on each)
20 Squat Pass (Wallball toss)

MOBILIZE - Chest roll over stretch
Frog Stretch w/ Plate
Gorilla Squat w/ Reach

COACH PREP - Practice each movement in order

WOD - AMRAP 15:
(Every 3 minutes = 3 manmakers 50/35)
50 Wallballs
50 Ab Mat Sit Ups
50 KB Swings
50 Burpees