FullSizeRender.jpg

Warm Up

100 singles

PVC shoulder warm ups

2x

25 squats

20 PVC push press

15 PVC thrusters

Strength

8 min. EMOM

3 shoulder presses*

*Aim to use the same weight the whole time

WOD

11 RFT

7 KB swings 53/35

7 burpees

Post

100 knee to elbows in plank position

Mobility ball on shoulders