1. Warm up/mobilize
2. Strength (CF)
Team Prowler Push
6 mins to accumulate as much distance as possible (50/30)
3. Skill (CF)
Muscle Up Progressions
4. WOD
Endurance
Daniel
50 x Pull Ups
400m Run
21 x Thruster (45/35)
800m Run
21 x Thruster (45/35)
400m Run
50 Pull ups
CF
15-12-9
Thruster (60/45)
Muscle up
4. Recovery
Lat Stretch, banded hamstring stretch