Mobility

PVC Forward Bend 2 sets 10

Lacrosse Ball - bottom of foot and back of Achilles

Warm Up

Run up and back to 1st St. Then 2 rounds: 12 steps duck walk, 8 inchworm push-ups, 8 hanging knee raises, 15 forward leg swings ea. leg

Work

Back Squat 1RM
DB Overhead Press- work up to 8 @ 8-9RPE

Row 500m for time

Intermediate and On-Ramp

Back Squat- work up to 1 @ 8-9RPE
DB Overhead Press- work up to 8 @ 8-9RPE

Row 500m for time

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