* Note: Saturday Afternoon is Open Gym style, there may or may not be a coach present.

Warm Up:
Row 500m, then:
Up and Back:
Samson Stretch & Drinking Birds, then:
10 PVC Passthroughs
10 PVC Halos
10 PVC GMs
10 PVC OHS

Mob: Band/Roll/Smash What ails ya.

WORK:
All Out Bro Sesh
A. 3 Sets, rest 1:00 between, 2112 Tempo, Wide Grip BB Upright Row (7-8 RPE) 6-8 reps
B. 3 Sets, rest 1:00 between, 2112 Tempo, BB JM Press (7-8 RPE) 6-8 reps
C. Superset: 3x20 GHD Situps
                     3x20 EB Jumping Squats

WOD:
DT Complex (110/155)
5RFT
12 DL
9 HPC
6 Power Jerks

 

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