Warm UP 2x's:
10 PVC Pass Thru's
10 PVC Halos
10 PVC Good mornings
8 pit pulls (use only lat engagement)
up and back toy soldiers
up and back bear crawl
10 T push ups

Mobility:
90 sec pigeon on box
1 min calf wall stretch

Strength:
4 rounds of up and back prowler push 95/115

WOD:
3 Rounds of
20 goblet squats 24/35 kilos
20 lateral burpees
20 shoulder to overhead 95/75#





 

Comment