- Shoulder Mobility - Press/Pass Thru & 3rd degree - Dynamic OH Pulls
- Hip Mobility - Duck Walk - A/P & Lateral Swings - Crucifix
- Lateral Movement - Squat Spread - Low Shuffle COD
- High Knees & Butt Kicks - 15 yards x2
- Dive and Drive Sprint Mechanics x8
**Pull Up Practice
W.O.D.
"Eleven"
This W.O.D is an 11-minute AMRAP (as many rounds as possible) of the following triplet;
*Dumbell (scaled poundage) Hang Squat Clean x4
*Burpee Bag Jump x6
*Sit-Up x8
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