1. WARM UP
- Inchworm
- Walking Lunge Forward (Active Shoulders)
- Walking Lunge Backward (Active Shoulders)
- Hollow Hop Forward
- Hollow Hop Backward
- Speed & Agility Ladder
2. SKILL & DRILL
- 20 Ring Y's
- Ring Support, 3-5 x 5-10 sec hold
- 5-10 Wall Walks
3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
4. WOD - THE BEAR
5 rounds:
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