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
Banded shoulder stretch
Lax ball shoulder/pec
Sumo squat

Skill / Weight Training
Press
3RM; 95%x3, 90%x3

WOD
AMRAP 15 mins
10 Ring Dips
20 KB Box Step Ups (53/35, 24"/20")
NJ Ave Farmers Carry w/ KBs

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