WARM UP:  

  • Short Lap 
  • 10 PVC Pass Throughs
  • 10 PVC Halos
  • 10 PVC Good Mornings
  • 10 Boot Strappers
  • 3 Handstand Kick Ups/ Attempts

Mobility:
5:00 min Shoulder ROM against wall. 

Weightlifting:
Short Lap Farmers Carry: strict 50% BW Dumbbells. Every time you drop weight perform 10 burpees max 50 burpeees.

Workout:  
12-9-6
Sumo DL high Pull KB 24/20,
Ring Dips
Over Head Lunges w/ 25/45# plate (stationary lunge)

Comment