Warm Up

2x:

  • Short Lap
  • Row 300m
  • Balance Beam QM Up and Back
  • 6 of any choice of vault

Mobility

Banded Shoulder External Rotation

Workout:

3x Supersets:

  • 1:00 Weighted Front Raise Hold
  • 1:00 Hold Squat Position
  • 1:00 Pullup Bar Flexed Arm Hang
  • Rest 1:00

4x, For Time:

  • Long Lap
  • 40 Wall Balls

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