Warm Up
Dynamic warm up (high knees, butt kicks, toy soldiers, lunges)
AMRAP 7 mins at an easy pace
5 PVC OHS
5 Push up
5 V up
30 second wrist stretch

 

MOB
Foam roll quads/IT
Wrist stretch
Elbows on box

Skill / Weight Training
Front Squat
5RM; 95%x5, 90%x5

WOD
EMOT2M 12 mins
NJ Ave Sprint
Max push Press reps (95/65)
Work during first minute, rest during second for 6 total rounds

Comment