Warm Up
Pass throughs
2x
10 inch worms
10 jumping squats
10 push ups
10 mountain climbers
Strength
3 x 15 parallette shoot throughs
Work to keep feet off the ground when in front
3 x 5 360 degree weighted lunges (each leg)
Holding plate in front, lunge to the front, side, back, side)
WOD
13 min. AMRAP
50 burpees
50 squats 45/35
50 push press 45/35
100 DUs
Post
50 med ball sit ups
50 supermans
Barbell smash on forearms and shoulders