Warm Up: 2x
10 PVC Pass Through
10 PVC Halo
10 PVC Good Morning
10 Each Direction Scapular Circles On The Rig
5 Cal Row
10 Superman

Mobility:
2 min Barbell Quad Smash
2 min Prone LAX Ball Smash Shoulder Compartment Smash

Strength: Dumb Bell Row
12-8-4-2
Increase Weight Every Set

WOD:
7 Rounds 1 Min each
Max Effort Lunges
Max Effort Air Squats
Max Effort Cal Row
1 Min Rest
Score total reps each round


 

 

Comment