Warm-Up
Farmers & Lumberjacks: Spread a bunch of tall traffic cones (trees) around the workout space. Assign half the class to be Farmers, who work to keep the cones upright (plant trees) and the other half of the class to be Lumberjacks who tip over the cones (cut down trees).
WOD prep
Partner Press: Partners start out seated back to back either on the floor or on a box. A 4-6 inches of space in between is helpful. One partner holds a light plate (5-10lbs) vertically in front of the shoulders, presses to the overhead position and returns to the starting position. On the second rep, the plate is passed overhead to the other partner. Be careful to communicate about who has “got it” before letting go. This can be done simultaneously as pairs in rotation with direct trainer supervision depending on the athletes.
WOD
AMRAP in a given amount of time of (coaches choice)
5 cal row
5 DB Presses
5 Jumping Jacks
10 m Barrel Roll
Post WOD:
Plank Games/ Plank Wars
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