Tony Day Crawling and Showing off a nice Horseshoe!!!

Warm Up:

Rollout -10 min

Wrist prep-3 min

Shoulder Prep-3min

Bird Dogs- 3 min   – spend time finding extension and flexion before getting to the movement

Walking Samson Stretches-3 min

Active Warm Up

mimic the movements for the WOD- Practice

6 min Amrap
Max FHC
6 min Amrap
4 Dynamic Lunges
10 Hand release pushups
6 Min AMRAP
Double unders or Single unders