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Warm Up:
2 rounds not timed
200m run
10x single leg RDLs with KB
3x wall kick ups or wall walks
10x GHD sit ups

Skill: Box squats
6 sets of 3 reps- build load
squat to box where legs are at a 90 degree bend, sit tall, then drive up

WOD: shoulder stability
20:00 EMOM
min 1: 2-3 reps each side TGU- athlete determines load to keep up with reps
min 2: 50′ alligator walk with feet on scooters- or plank hold for :45 (feet stay on scooter while you position body in a plank and walk forward on hands)

Fun with Furniture Sliders – Alligator Walks



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