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
Olympic Wall Squat
 Squat Magic
 Lax ball lats

Skill / Weight Training
Back Squat
70%x3, 80%x3, 85%x2, 90%x1, 95%x1

WOD
4 Rounds for Time
 8 HSPU
 NJ Ave Plate Pinch Carry (25/10)
 40 Double-Unders

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