Warm-Up
Banded shoulders
400m jog
PVC shoulders
2 rounds
20 thrusters
15 sit ups
10 knee tucks
Strength
Push Press
10 EMOM
3 @ 60%
WOD
7 min. AMRAP
5 DL 135/95
10 bar over burpees
Post
KB smash on calves
Mobility ball on booty
Warm-Up
Banded shoulders
400m jog
PVC shoulders
2 rounds
20 thrusters
15 sit ups
10 knee tucks
Strength
Push Press
10 EMOM
3 @ 60%
WOD
7 min. AMRAP
5 DL 135/95
10 bar over burpees
Post
KB smash on calves
Mobility ball on booty