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
Lax ball in traps (2)
 Lax balls in lumber spine (2)
 Lax ball in hip crease

Skill / Weight Training
Weighted Dips / Bridge Ups
EMOTM 12 mins (even mins 5 dips; odd mins 20 sec hold)

WOD
3 Rounds:
 Short Lap
 10 Hang Squat Cleans (135/95)
 10 Front Rack Lunges (135/95)

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